Strong Journey

Monday:  10 minute warm-up 45 minute bike at a moderate pace 4 rounds:        10 hamstring curls        5 deadlifts        20 calf raises        Cool down/Stretch Tuesday:         10 minute Warm up 5000m row at a steady pace          5 rounds:         5 - 10 push press with 32lb bar         10 push ups         1 minute plank                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    6 mile easy run         Cool down/Stretch Friday:   10 minute warm up 1 round:     50 minute row, bike, or eliptical (You can mix this up) 3 rounds:      20 kettlebell swings      10 burpees    Cool down/Stretch Saturday: Warm up  6 mile run Co

Monday:  10 minute warm-up 50 minute run 2 rounds:            15 push ups.            15 dip            15 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:    5 mile easy run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      15 bicep curls 1 round:     45 minute bike    Cool down/Stretch Saturday: Warm up  5-12 mile run

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 50 minute run          4 rounds:         25 box step up/ step down - Make this a challenging height         10 knees to elbow           Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    1 hour 10 minute run         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Bench Press      25 sit ups      15 bicep curls 1 round:     45 minute bike    Cool down/Stretch Saturday: Warm up

Monday: 10 minute warm-up 20 rounds: 5 sit - ups 5 push-ups 5 dips 2 minute fast bike, row, or elliptical 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