Be strong


Holding the hand of someone bigger and stronger than you is sure to make you bigger and stronger too!


Monday: 

10 minute warm-up

  3 rounds:
           20 push ups
           20 ft bear crawl
           20 sit-ups
           20 burpees
           10 minute bike, row, run - alternate which one you do each round ex: round 1 row, round 2        bike, round 3 run

  Cool down/stretch

*7 stretches for runners

Tuesday:
    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility
 
        100 walking lunges
         4 mile run
         
        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.
Or
Group workout 8:30am at my house

Thursday:

    Run, legs, core, stretch

    Warm-up:  5 minute bike, full body mobility

    3 rounds:
    20 box step up/down at a challenging height
    30 scissor kicks
    10 burpees
    1 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
    20 Dumb bell overhead extensions. https://www.youtube.com/watch?v=nRiJVZDpdL0
    25 sit ups
    20 bicep curls

    30 minute row or bike

    Stretch

Saturday:

Run 5-10

miles

    Stretch

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