Fresh start



Monday:

10 minute warm-up

40 minutes bike at a moderate pace

10 rounds:
10 sit - ups
5 push-ups
5 dips

Cool down / Stretch


Tuesday:

10 minute warm-up

6 rounds:
40 walking lunges
25 box step-ups - a challenging height
10 candlesticks
400m run

Cool down / stretch


Wednesday:

60 minute yoga


Thursday:

10 minute warm-up

Run:
1 mile easy

400m easy
400m fast
400m easy
400m fast
400m easy
400m fast
400m easy
400m fast

1 mile easy

Cool down Stretch


Friday:

10 minute warm-up

10 rounds:
5 Bench press - a weight challenging but you can complete all 5 unbroken
5 bicep curls - a weight challenging but one you can complete all 5 unbroken
5 burpees

30-40 minute bike or row

Cool down Stretch


Saturday:

5 - 10 mile run



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