Take a little break ;-)

This is a rest week!

This week you should feel like you are taking a break.  The work load each day is to keep you moving without over taxing your muscles.  You should feel relaxed and refreshed by the end of the week - Enjoy!





 Monday: 
    Upper body, core, and cardio, stretch

        4 rounds:
        6 Push-ups
        5 minute bike, elliptical, row
        20 mountain climbers
        25 Scissor kicks (count is 1,2,3,4 = 1)
        5 minute bike, elliptical, row
        25 supermans

Stretch

Tuesday:
    Run, legs, core, stretch

        10 minute fast walk to warm up

        2 rounds:
        200m run -
        20 walking lunges - keep your chest up and touch your knee to the floor
        10 sit-ups
        200m run
        10 sit-ups
        20 box step ups
        200m run
        20 squats - keep your chest up
        10 Sit-ups
        200m run

        10 minute walk to cool down

Stretch

Wednesday:
    Upper body, core, cardio, stretch

        4 rounds:
        7 triceps dips
        7 minute bike, elliptical, row
        5 Burpees
        7 minute bike, elliptical, row
        30 second plank hold

Stretch

Thursday:
    Run, legs, core, stretch

        10 minute fast walk to warm up

        2 rounds:
        400m run
        20 foot bear crawl
        20 box step ups
        400m run
        20 foot crab walk
        20 sit-ups

        10 minute walk to cool down

Stretch

Friday:

Enjoy a day of rest by going outside and going for a leisurely walk, work in the garden, go for a fun bike ride, hike, etc...anything that is out in the fresh air and is pleasure over work - give your muscles a break before you ask them to run tomorrow ;-)

Saturday:
   
Warm up

5 mile easy run

    Stretch

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