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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

Friday:

  10 minute warm up

1 round:
    50 minute row, bike, or eliptical (You can mix this up)

3 rounds:
     20 kettlebell swings
     10 burpees 

  Cool down/Stretch

Saturday:

Warm up

 6 mile run

Cool down/Stretch

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