Merry Christmas and a Happy New Year - New You!





Monday: 

10 minute warm-up

  1. 2 rounds:
           20 push ups.
           5 minute bike - Moderate pace
           20 dips
           5 minute row - Moderate pace (bike if you don't have access to a rower)
           50 sit-ups
           5 minute bike - Fast
           15 burpees
           5 minute row - Fast (bike if you don't have access to a rower)     
          
       Cool down/Stretch

Tuesday:

        10 minute Warm up
      
  4 rounds:
        25 walking lunges - chest up and knee to the ground
        400m run
        25 squats - chest up and butt below the crease of your knee
        400m run
        25 box step up/ step down - Make this a challenging height
        400m run
        25 knees to elbow
        400m run
         
        10 minute walk to cool down

Cool down/Stretch

Wednesday:


45 - 60 minutes of yoga.

Thursday:

    10 minute warm up

1 round:
   5 mile easy run
       
Cool down/Stretch

Friday:

  10 minute warm up

4 rounds
     15 Bench Press
     25 sit ups
     15 bicep curls

1 round:
    30 minute row, bike, or eliptical 

  Cool down/Stretch

Saturday:

Warm up

 5-10 mile run

Cool down/Stretch

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