You have to smile ;-)




Monday: 

10 minute warm-up

45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute

2 rounds:
           10 push ups.
           10 dip
           25 sit-ups
           10 burpees

       Cool down/Stretch

Tuesday:

        10 minute Warm up

5 rounds:
       500m row - go as fast as you can
       2 minute walk
      
  4 rounds:
        25 walking lunges - chest up and knee to the ground
        25 squats - chest up and butt below the crease of your knee
        25 box step up/ step down - Make this a challenging height
        10 knees to elbow
         
        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

Comments

  1. Half Dome to Half Marathon MomMarch 17, 2019 at 9:49 PM

    First of all, the hedgehog is adorable! Now on to workout news - I registered today for the Country Girl Half on August 3 in Portland (near the airport). If you know of others who might be interested in meeting up for some Saturday training runs or just celebrating going the distance on the day of the run, please connect them with me.

    ReplyDelete
    Replies
    1. Strong JourneyMarch 24, 2019 at 8:03 PM

      So awesome Lisa!! I will definetely spread the word. Lauren and I are running the volcano 50k on that day so I won't be able to come and cheer you on, but I sure will be thinking of you - You're AMAZING!!!!!

      Delete

Post a Comment

Popular posts from this blog

Going upstream!

Image
Sometimes the best view is upstream! Monday:  10 minute warm-up 45 minute bike at a moderate pace - go fast every 5 minutes for 1 minute 2 rounds:            10 push ups.            10 dip            25 sit-ups            10 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 50 minute run          4 rounds:         25 box step up/ step down - Make this a challenging height         10 knees to elbow           Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round: ...
Read more

You've got this!

Image
Monday:  10 minute warm-up 45 minute bike at a moderate pace 4 rounds:        10 hamstring curls        5 deadlifts        20 calf raises        Cool down/Stretch Tuesday:         10 minute Warm up 5000m row at a steady pace          5 rounds:         5 - 10 push press with 32lb bar         10 push ups         1 minute plank                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    6 mile easy run         Cool down/Stretch ...
Read more

I hope you end up on top of the pile!

Image
Monday:  10 minute warm-up 50 minute run 2 rounds:            15 push ups.            15 dip            15 burpees        Cool down/Stretch Tuesday:         10 minute Warm up 5 rounds:        500m row - go as fast as you can        2 minute walk          3 rounds:         25 Jumping Jack squats         10 knees to elbow hanging from the bar                   10 minute walk to cool down Cool down/Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     10 minute warm up 1 round:    ...
Read more