Strong Journey

Monday: 10 minute warm-up 5 rounds: 50 Mountain climbers 10 push ups 30 minute bike with 5 - 2 minute hard efforts scattered throughout Stretch Tuesday: 10 minute warm-up 6 rounds: 50 Jump rope 10 back squats - choose a weight you can complete unbroken 800m run Stretch Wednesday: 45 - 60 minutes Yoga Thursday: 10 minute warm-up 2 rounds: 30' Bear crawl forward and back 1 mile run 10 Bench press choose a weight you can complete unbroken 1 mile run Stretch Friday: 45 minute bike at moderate pace Stretch Saturday: Warm-up 5 - 8 mile run Stretch

Monday:  10 minute warm-up 40 minute run 4 rounds:            10 box step ups with weight.            10 romanian deadlift with challenging weight                                Cool down/Stretch Tuesday:         10 minute Warm up 6 rounds:        500m row        2 minute bike               4 rounds:        10 bench press         10 bicep curls 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      20 walking lunges      800m run      10 burpees      800m run         Cool down/Stretch Saturday: Warm up  5-8 mile run Cool down/Stretch

Monday:  10 minute warm-up 45 minute run 3 rounds:            10 push ups.            10 dip            25 sit-ups                    Cool down/Stretch Tuesday:         10 minute Warm up 6 rounds:        500m row        2 minute bike          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:    4 mile easy 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/Stretch Saturday: Warm up

Monday:  10 minute warm-up 45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute 2 rounds:            15 push ups.            15 dip            25 sit-ups        Cool down/Stretch Tuesday:         10 minute Warm up 45 minute run          4 rounds:         25 box step up/ step down         10 knees to elbow           Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    1 hour enjoyable run         Cool down/Stretch Friday:   10 minute warm up 1 round:     45 minute bike  4 rounds      10 Bench Press      25 sit ups      10 bicep curls   Cool down/Stretch Saturday: Warm up  5-10 mile run Cool down/Stretch

Monday:  10 minute warm-up 45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute 4 rounds:            10 Bench press            10 dip            10 dumb bell bicep curls        Cool down/Stretch Tuesday: 10 minute Warm up 45 minute run 50 box jumps/step downs           Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday: 10 minute warm up 30 minute stair stepper 3 rounds:      25 Jumping Jack squats      10 hamstring curls      10 AB roll outs         Cool down/Stretch Friday:   10 minute warm up 4 rounds      15 Ring Rows      15 Push ups 1 round:     45 minute bike    Cool down/Stretch Saturday: Warm up  5-8 mile run Cool down/Stretch