No Fear

"Everything you ever wanted is on the other side of fear"

George Addair

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