Fun with bike, row, and run!



Monday:

10 minute warm-up - full body mobility

40 minute bike - pedal at a moderate pace and then every 10 minutes go fast for 30 seconds

40 push-ups
100 sit-ups


Tuesday:

10 minute warm-up

40 minute run - Every 10 minutes run fast for 30 seconds

50 walking lunges
100 scissor kicks


Wednesday:

30 - 60 minutes of yoga


Thursday:

10 minute warm-up

5 mile run - Stop and complete 25 squats at every mile - Try to keep a faster then slow pace ;-)

50 hollow arch holds


Friday:

10 minute warm-up

40 minute bike, row, or elliptical - Choose one to stay with the entire time and try and hold a steady pace

50 bench dips
100 sit-ups


Saturday:

10 minute warm-up

5 - 10 mile run at a comfortable pace





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