Strong Journey

Monday:  10 minute warm-up   1. 2 rounds:            20 push ups.            5 minute bike - Moderate pace            20 dips            5 minute row - Moderate pace (bike if you don't have access to a rower)            50 sit-ups            5 minute bike - Fast            15 burpees            5 minute row - Fast (bike if you don't have access to a rower)                        Cool down/Stretch Tuesday:         10 minute Warm up          4 rounds:         25 walking lunges - chest up and knee to the ground         400m run         25 squats - chest up and butt below the crease of your knee         400m run         25 box step up/ step down - Make this a challenging height         400m run         25 knees to elbow         400m run                   10 minute walk to cool down Cool down/Stretc

Monday:  10 minute warm-up     Upper body, core, and cardio, stretch   1. 6 rounds:            10 push ups            10 dips            15 scissor kicks            30' crab walk - Forward and Back            6 minute bike or row - moderate pace                        10 minute cool down on bike, elipticle, or walk *7 stretches for runners Tuesday:     Run, legs, stretch         10 minute fast walk to warm up, full body mobility          1 round:         50 Box step ups         50 Sit-ups         45 minute run                   10 minute walk to cool down stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     Run, legs, core, stretch     Warm-up:  10 minute bike, row, walk - full body mobility 1 round:     60 minute run - make this enjoyable ;-)          Stretch Friday:     Upper body, core, cardio, stretch     5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

Monday: 10 minute warm up 7 rounds: 10 Bench Press 15 sit-ups 10 dumb bell thrusters 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 min warm-up 6 rounds: 400m run 20 Kettlebell swings with a challenging weight 400m Run 20 box step ups Wednesday: 45-60 minute yoga Thursday: 10 minute warm-up 10 rounds: 100m Run 15 walking lunges 15 sit-ups Cool down/Stretch Friday: 10 minute warm-up 6 rounds: 5 minute moderate Bike or row 10 Push-ups 8 Pull-ups Cool down/Stretch Saturday: 10 minute warm-up 5-10 mile run Cool down/Stretch

Look back through the workouts from the past year + and find what you have liked a mix it up a little! Have fun and have a GREAT week!