The heart of a champion

Monday:

10 minute warm up

7 rounds:
10 push ups
10 knees to elbows - Hanging from a pull-up bar
10 dumb bell thrusters
5 minute bike, row or eliptical

Cool down/Stretch

Tuesday:

10 minute warm up
      
1 round:
100 walking lunges
100 scissor kicks
4 mile run
         
cool down/stretch

Wednesday:

45 - 60 minutes of yoga.


Thursday:

10 minute warm up

1 round:

5 mile run - make this enjoyable ;-)
       
Cool down/stretch

Friday:

10 minute warm up

5 rounds
 
10 burpees
5 plank rotations, front plank position then move to the right so that you are on your side in a plank position, move back to center, then to the left = 1
8 minute bike or row

Cool down/stretch

Saturday:

10 minute warm up

5 - 10 mile run

Cool down/stretch




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