Only 6 more weeks!!!!

Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

  1. 6 rounds:

           9 push ups

           9 dips

           1 minute plank

           25' bear crawl - Forward and Back
           8 minute row - Fast (bike or fast walk if you don't have access to a rower)     

          

       10 minute cool down on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

      

  1 rounds:
        75 walking lunges - chest up and knee to the ground

        50 squats - chest up and butt below the crease of your knee

        50 Sit-ups

        3 mile run

         

        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!

Recommendations:

DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee

You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    Warm-up:  10 minute bike, row, walk - full body mobility

1 round:

    5 mile run - make this enjoyable ;-)

       

*. 7 stretches for runners - Focus on these!!!!!

Friday:

    Upper body, core, cardio, stretch

    5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

4 rounds
     10 Bench Press - This is a lite weight, you'll be completing 40 reps overall
     20 (10 on each leg) knees to elbow - https://www.youtube.com/watch?v=n1YNvz1Hruk
     10 bicep curls - Same as the bench press

1 round:
    35 minute row or bike if no rower is available (If neither is available then walk for the entire 35 minutes)

    5 minute cool down

    Stretch

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes, full body mobility

    Run 5 miles - Complete this outside, not on a treadmill ;-)

    10 minute walk to cool down

    Stretch well!!!!!!!!!!