A New Day!





Monday:

10 minute warm-up

Bike 30 minutes at a steady pace

3 rounds:
10 deadlifts - be sure to use your legs and not your back!
10 prone hamstring curls - These are done on a machine at the gym
10 squats
10 Romanian deadlifts
10 calf raises

Stretch

Tuesday:

4 rounds:
500m row (make these strong) - walk 1 minute between each round.

3 rounds:
10 Bench press
10 Dumbbell rows
5 dips
20 sit-ups on a large exercise ball

Stretch

Wednesday:

60 minute yoga

Thursday:

6 rounds:
Run easy 4 minutes and then fast for 30 seconds

3 rounds:
6 strict press
10 bicep curls with bar
10 skull crushers


Friday:

Bike 40 minutes at a steady pace

3 rounds:
10 back squat - Be sure to keep your chest up!  Don't use your back
5 (each leg) Single leg romanian deadlift
10 (each leg) seated leg/knee extension (machine at the gym)
20 sit-ups

Stretch

Saturday:

5-10 mile run

Stretch



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