Run downhill ;-)





Monday:

10 minute warm up

7 rounds:
10 Bench Press
20 bicycle kicks (Laying on the floor with your hands locked behind your head, bring your left knee up to your right elbow, then your right knee to your left elbow)
10 dumb bell thrusters
5 minute bike, row or eliptical

Cool down/Stretch

Tuesday:

10 min warm-up

6 rounds:
400m run
20 Kettlebell swings with a challenging weight
400m Run
20 box step ups

Wednesday:

45-60 minute yoga

Thursday:

10 minute warm-up

10 rounds:
100m Run
15 walking lunges
15 sit-ups

Cool down/Stretch

Friday:

10 minute warm-up

6 rounds:
5 minute moderate Bike or row
10 Push-ups
8 Pull-ups

Cool down/Stretch

Saturday:

10 minute warm-up

5-10 mile run

Cool down/Stretch

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