Each day is an adventure

While in Hawaii we had the opportunity to ride this quad through the jungle, over the lava and then on to the sand.  We spent hours exploring the small piece of shoreline making up this beautiful Island, and what a thrill it was!  Charlie loves finding new places and exploring paths less traveled, so this was a dream come true for him.  Thinking back on this experience it struck me that we should live each of our days eager to explore every path we find.  Don't allow the bumpy road you might have to go over to detour or stop us.  With enthusiasm seek to find the hidden treasures waiting to be found.  Charlie actually found a large glass float while we were out there!  Instead of seeing each day as one that will be the same as the last, determine to turn each morning into the beginning of a 24 hour adventure that holds nothing but opportunity!

Enjoy your journey!

Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

  1.      5 rounds:

           5 push ups.

           5 dips
           4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast

           25 sit-ups

           25' Bear Crawl - Forward and Back

           4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast

       
          

       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

      

  2 rounds:
        25 walking lunges - chest up and knee to the ground

        800m run

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

        800m run

        25 mountain climbers

        800m run

        10 burpees

        800m run

         

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

Thursday:

    Run

    10 minute warm-up

    

4 mile run

       

*. 7 stretches for runners

Friday:

    Upper body, core, cardio, stretch

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

    4 rounds
    5 Bench Press - Use a weight that is challenging while allowing you to complete all 5 reps unbroken.  It is best to have someone spot you on this
    25 scissor kicks
    10 bicep curls - challenging but not so heavy you can't complete all 10 reps unbroken

    30 minute row or bike at a moderate pace

    5 minute cool done on bike rower or eliptical

    Stretch

Saturday:

10 minute warm-up

5-9 mile run

    Stretch