Christmas is coming!

Monday: 

10 minute warm-up

    Upper body, core, and cardio, stretch

  1. 6 rounds:

           10 push ups

           10 dips

           15 scissor kicks

           30' crab walk - Forward and Back
           6 minute bike or row - moderate pace     

          

       10 minute 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

      

  1 round:
        50 Box step ups

        50 Sit-ups

        45 minute run

         

        10 minute walk to cool down

stretch

Wednesday:

45 - 60 minutes of yoga.

Thursday:

    Run, legs, core, stretch

    Warm-up:  10 minute bike, row, walk - full body mobility

1 round:

    60 minute run - make this enjoyable ;-)

       

 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 - This is a lite weight, you'll be completing 40 reps overall
     10 ab rollers
     10 bicep curls - Same as the bench press

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

    5 minute cool down

    Stretch

Saturday:

45 minutes - 1.5 hour run