Strong Journey

Monday: 10 minute warm-up 40 minute Bike at a moderate pace 5 rounds: 10 walking lunges with weight 10 Single Leg Romanian Deadlifts with the same weight you used for the lunges Stretch Tuesday: 1000m row 3 rounds: 500m row 10 push-ups 20 sit-ups 1000m row 3 rounds: 10 bi-cep curls 10 bench dips 20 bicycle kicks Wednesday: 60 minute yoga Thursday: 1 mile run easy 5 rounds: run 1 minute fast,  4 minute easy 1 mile run easy 5 rounds: 10 back squats 10 romainian deadlifts Friday: 45 minute Bike 4 rounds: 10 Bench press 10 tricep kick backs 10 Dumbbell rows Saturday: 5-10 mile run

Monday: 10 minute warm-up 5000m row or 35-40 minute bike 3 rounds: 10 bench press - Find a weight that you can complete all 10 without stopping 30ft crab walk forward and back Cool down - Stretch Tuesday: 10 minute warm-up 6 rounds: 10 Dumb Bell thrusters      https://www.youtube.com/watch?v=M5gEwLTtWbg 6 Turkish get-ups.    https://www.youtube.com/watch?v=0bWRPC49-KI 800m run Cool down - Stretch Wednesday: 60 minutes of yoga Thursday: 10 minute warm-up 45 minute Bike at a moderate pace 3 rounds: 10 sissy squats 10 dead lifts 25 sit ups Cool down - stretch Friday: 10 minute warm-up 5 rounds 10 Shoulder press  http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-shoulder-press 10 Bi-cep curls.  https://www.youtube.com/watch?v=uO_CNYidOw0 1000m Row Cool down - Stretch Saturday: 10 minute warm-up Run 5 miles