Be eager for what's ahead

Eagerly look for what's ahead!

Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

 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

5-10 mile run

    Stretch