Strong Journey

Monday:  10 minute warm-up 45 minute bike at moderate pace 5 rounds:            5 push ups.            25 sit-ups            25' Bear Crawl - Forward and Back                Cool down / Stretch Tuesday:         10 minute fast walk to warm up, full body mobility   45 minute run - every 5 minutes go fast for 1 minute         2 rounds:         25 walking lunges - chest up and knee to the ground         25 squats - chest up and butt below the crease of your knees         25 mountain climbers         10 burpees           Cool down / Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm-up          5 mile run         Friday:     5 minute warm up on walk, bike, row, or eliptical.  Full body mobility     4 rounds     10 Bench Press     25 scissor kicks     10 bicep curls with bar     10 skull crushers    https://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC     30 minute row or bike

Monday:  10 minute warm-up 45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute 2 rounds:            10 push ups.            10 dip            25 sit-ups            10 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 5 rounds:        500m row - go as fast as you can        2 minute walk          4 rounds:         25 walking lunges - chest up and knee to the ground         25 squats - chest up and butt below the crease of your knee         25 box step up/ step down - Make this a challenging height         10 knees to elbow                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    5 mile easy run         Cool down/Stretch

Monday:  10 minute warm-up 45 minute bike at a moderate pace 2 rounds:            10 push ups.            10 dip            25 sit-ups            10 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 5000m row at a steady pace          4 rounds:         25 walking lunges - chest up and knee to the ground         25 squats - chest up and butt below the crease of your knee         25 box step up/ step down - Make this a challenging height         10 knees to elbow                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    5 mile easy run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press

Monday:  10 minute warm-up  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            20 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/Stretch