Sing loud and with all your heart!



Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

  1.      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 on bike, elipticle, or walk

*7 stretches for runners

Tuesday:

    Run, legs, stretch

        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
         
        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.

Thursday:

    Run

    10 minute warm-up
    
4 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
    5 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

    30 minute row or bike at a moderate pace

    5 minute cool done on bike rower or eliptical

    Stretch

Saturday:

10 minute warm-up

5-9 mile run

    Stretch

   

Comments

  1. Half Dome to Half Marathon MomOctober 25, 2018 at 1:12 PM

    Well, after a year and a half of no treadmill or rower and limited access times for the free workout facility I use, I have taken the big step of joining a gym/fitness center for the 6 month rainy season. This week I feel like I just gave my motivation a kick start. My next step is to find a half marathon to commit to in 2019. Thank you for these workouts.

    ReplyDelete
  2. Strong JourneyOctober 29, 2018 at 9:03 PM

    That's awesome Lisa! Let me know which half you decide on and when it is so I can be sure to adjust the workouts for your goal ;-)

    ReplyDelete

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