Week 7 of 24
Have a Fun Week!
"I will do today what others won't, so I can accomplish tomorrow what others can't"
Jerry Rice
Monday: High carb
Tuesday: low carb
Wednesday: High carb
Thursday; low carb
Friday: High carb
Saturday: low carb
Sunday: High carb
Workout schedule:
Monday:
Upper body, core, and cardio, stretch
4 rounds:
5 incline push ups https://www.youtube.com/watch?v=Z0bRiVhnO8Q
10 Russian twists
10 biceps curls with weight 5 -15 pounds. (Make this challenging)
15 dips
After you have completed 4 rounds of the above exercises then complete the following:
6 rounds:
Bike, eliptical or rower
5 minutes at a moderate pace
1 minute fast
*7 stretches for runners
Tuesday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
800m (1/2 mile) run
25 ft bear crawl - forward and back
15 scissor kicks
25 box step ups - The box needs to be higher this week than it was last
800m (1/2 mile) run
40 walking lunges - keep your chest up
15 scissor kicks
25 ft crab walk forward and back
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
45 - 60 minutes of yoga.
There are many options online, or better yet, find a class to try!
Recommended DVD available on amazon: "Moving Toward Balance" 8 week yoga with Rodney Yee
Thursday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
25 squats
50 jump rope. Even if you don't have one you can pretend ;-)
25 mountain climbers
40 scissor kicks
At the completion of the above then:
30 minute run and fast walk - Your goal is to get in at least 2 miles
10 minute walk to cool down
*. 7 stretches for runners
Friday:
Rest Day - Go play outside!
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 4 miles! (3 minute run 1 minute walk)
10 minute walk to cool down
Stretch
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
Upper body, core, and cardio, stretch
4 rounds:
5 incline push ups https://www.youtube.com/watch?v=Z0bRiVhnO8Q
10 Russian twists
10 biceps curls with weight 5 -15 pounds. (Make this challenging)
15 dips
After you have completed 4 rounds of the above exercises then complete the following:
6 rounds:
Bike, eliptical or rower
5 minutes at a moderate pace
1 minute fast
*7 stretches for runners
Tuesday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
800m (1/2 mile) run
25 ft bear crawl - forward and back
15 scissor kicks
25 box step ups - The box needs to be higher this week than it was last
800m (1/2 mile) run
40 walking lunges - keep your chest up
15 scissor kicks
25 ft crab walk forward and back
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
45 - 60 minutes of yoga.
There are many options online, or better yet, find a class to try!
Recommended DVD available on amazon: "Moving Toward Balance" 8 week yoga with Rodney Yee
Thursday:
Run, legs, core, stretch
10 minute fast walk to warm up
2 rounds:
25 squats
50 jump rope. Even if you don't have one you can pretend ;-)
25 mountain climbers
40 scissor kicks
At the completion of the above then:
30 minute run and fast walk - Your goal is to get in at least 2 miles
10 minute walk to cool down
*. 7 stretches for runners
Friday:
Rest Day - Go play outside!
Saturday:
Run, Stretch
Walk to warm up for 10 minutes
Run 4 miles! (3 minute run 1 minute walk)
10 minute walk to cool down
Stretch
You can do ALL things through Christ who gives you strength!
Philippians 4:13
Philippians 4:13
* 7 runner stretches.
http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do
One step at a time, push through!!! We can do this.
ReplyDeleteYou are proving that over and over again!!!!
DeleteThat was my mantra tonight as well. We can do this!
DeleteThis comment has been removed by the author.
ReplyDeleteI hope everyone is having a great week! If you are looking for something different for a meal on a low carb day this Greek kale salad is awesome topped with some grilled protein!
ReplyDeletehttp://gimmedelicious.com/2015/03/11/greek-kale-salad-with-lemon-olive-oil-dressing/
Thanks Lauren, will be making it this weekend.
Delete