Smile today - Real big!!!



Monday: 

10 minute warm-up

 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 / Stretch

Tuesday:

        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
         
Cool down / Stretch

Wednesday:

45 - 60 minutes of yoga.

Thursday:

    Run

    10 minute warm-up
    
4 mile run
       
*. 7 stretches for runners

Friday:



    5 minute warm up on walk, bike, row, or eliptical.  Full body mobility

    4 rounds
    10 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
    10 skull crushers   https://exrx.net/WeightExercises/Triceps/BBLyingTriExtSC

    30 minute row or bike at a moderate pace

 Cool down / Stretch

    Stretch

Saturday:

10 minute warm-up

5-10 mile run

    Stretch

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