Strong Journey

Monday:  10 minute warm-up  2 rounds:            20 push ups.            5 minute bike - Moderate pace            20 dips            5 minute row - Moderate pace             50 sit-ups            5 minute bike - Fast            20 burpees            5 minute row - Fast                       Cool down/Stretch Tuesday:         10 minute Warm up          4 rounds:         25 walking lunges          400m run         25 squats          400m run         25 box step up/ step down         400m run         25 knees to elbow         400m run                   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:

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:     Warm-up     4 rounds     10 Bench Press     25 scissor kicks     10 bicep curls with bar     10 skull crushers    https://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC    45 minute bike or row  Cool down / Stretch     Stretch Saturday: 10 minut

This is a rest week! This week you should feel like you are taking a break.  The work load each day is to keep you moving without over taxing your muscles.  You should feel relaxed and refreshed by the end of the week - Enjoy! Monday:      Upper body, core, and cardio, stretch         4 rounds:         6 Push-ups         5 minute bike, elliptical, row         20 mountain climbers         25 Scissor kicks (count is 1,2,3,4 = 1)         5 minute bike, elliptical, row         25 supermans Stretch Tuesday:     Run, legs, core, stretch         10 minute fast walk to warm up         2 rounds:         200m run -         20 walking lunges - keep your chest up and touch your knee to the floor         10 sit-ups         200m run         10 sit-ups         20 box step ups         200m run         20 squats - keep your chest up         10 Sit-ups         200m run         10 minute walk to cool down Stretch Wednesday:     Upper body, core, cardio, s

Monday:  10 minute warm-up 45 minute run 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          3 rounds:         25 Jumping Jack squats         10 knees to elbow hanging from the bar                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    3 mile easy run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      25 sit ups      15 bicep curls 1 round:     30 minute row, bike, or eliptical    Cool down/Stretch

Monday:  10 minute warm-up 5 rounds:       800m run       5 minute bike          5 push ups.       10 dip       20 sit-ups        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 box step up/ step down - Make this a challenging height         10 ab roll outs                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    5 mile run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      25 sit ups      15 bicep curls 1 round:     45 minute row, bike, or eliptical    Cool down/Stretc