A New Day!

A New Day!

Monday: 

Warm-up

    Upper body, core, and cardio, stretch

  1. 5 rounds:

           10 push ups

           10 dips
           4 minute bike or fast walk

           1 minute plank

           25' Crab walk - Forward and Back
           4 minute row     

          

  Cool Down

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        10 minute fast walk to warm up, full body mobility

      

  1 rounds:
        75 walking lunges

        50 squats 

        50 box step up/ step down - Make this a challenging height - keep your chest up!

        3 mile run

         

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

Thursday:

    Warm-up

1 round:

    45 minute run - 10 minute easy, 1 minute fast

       

Cool Down / Stretch

Friday:

    Upper body, core, cardio, stretch

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

5 rounds
     10 Bench Press
     20 (10 on each leg) knees to elbow - https://www.youtube.com/watch?v=n1YNvz1Hruk
     10 bicep curls

1 round:
    30 minute row or bike if no rower is available (If neither is available then walk for the entire 35 minutes)

    Cool Down/Stretch

Saturday:

Warm-up

5 mile run

Cool down stretch