Strong Journey

Monday: 10 minute warm-up Bike: 3 rounds: 5 minutes easy 5 minutes fast 5 rounds: 10 bench press 10 ring rows 5 AB roll out Cool down - Stretch Tuesday: 10 minute warm-up 3 rounds: 25 squats 5 knees to elbow hanging on the pull-up bar 1 mile run Cool down - Stretch Wednesday: 60 minutes of yoga Thursday: 10 minute warm-up 6 rounds: 20  Walking lunges 15 Sit-ups 5 minute bike at a moderate pace Cool down - stretch Friday: 10 minute warm-up 5000m Row 5 rounds 12 Shoulder press 12 Bi-cep curls Cool down - Stretch Saturday: 10 minute warm-up Run 5-10 miles

Monday: 10 minute warm-up 40 minute Bike at a moderate pace 5 rounds: 10 walking lunges with weight 10 Single Leg Romanian Deadlifts with the same weight you used for the lunges Stretch Tuesday: 1000m row 3 rounds: 500m row 10 push-ups 20 sit-ups 1000m row 3 rounds: 10 bi-cep curls 10 bench dips 20 bicycle kicks Wednesday: 60 minute yoga Thursday: 1 mile run easy 5 rounds: run 1 minute fast,  4 minute easy 1 mile run easy 5 rounds: 10 back squats 10 romainian deadlifts Friday: 45 minute Bike 4 rounds: 10 Bench press 10 tricep kick backs 10 Dumbbell rows Saturday: 5-10 mile run

Monday: 10 minute warm-up 40 minutes bike at a moderate pace 10 rounds: 10 sit - ups 5 push-ups 5 dips Cool down / Stretch Tuesday: 10 minute warm-up 6 rounds: 40 walking lunges 25 box step-ups - a challenging height 10 candlesticks 400m run Cool down / stretch Wednesday: 60 minute yoga Thursday: 10 minute warm-up Run: 1 mile easy 400m easy 400m fast 400m easy 400m fast 400m easy 400m fast 400m easy 400m fast 1 mile easy Cool down Stretch Friday: 10 minute warm-up 10 rounds: 5 Bench press - a weight challenging but you can complete all 5 unbroken 5 bicep curls - a weight challenging but one you can complete all 5 unbroken 5 burpees 30-40 minute bike or row Cool down Stretch Saturday: 5 - 10 mile run

Monday: 10 minute warm-up Bike 30 minutes at a steady pace 3 rounds: 10 deadlifts - be sure to use your legs and not your back! 10 prone hamstring curls - These are done on a machine at the gym 10 squats 10 Romanian deadlifts 10 calf raises Stretch Tuesday: 4 rounds: 500m row (make these strong) - walk 1 minute between each round. 3 rounds: 10 Bench press 10 Dumbbell rows 5 dips 20 sit-ups on a large exercise ball Stretch Wednesday: 60 minute yoga Thursday: 6 rounds: Run easy 4 minutes and then fast for 30 seconds 3 rounds: 6 strict press 10 bicep curls with bar 10 skull crushers Friday: Bike 40 minutes at a steady pace 3 rounds: 10 back squat - Be sure to keep your chest up!  Don't use your back 5 (each leg) Single leg romanian deadlift 10 (each leg) seated leg/knee extension (machine at the gym) 20 sit-ups Stretch Saturday: 5-10 mile run Stretch