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

Week of the half marathon! Monday: Run an easy/enjoyable 5 miles Stretch Tuesday: Bike a comfortable 45 minutes Stretch Wednesday: 60 minutes of Yoga Thursday: 60 minute easy run Friday: Rest Stretch Saturday: Run 13.1 miles and enjoy every minute of it, no matter what happens! Congratulations!!!!!!!!

Monday: 10 minute warm-up 5 rounds: 50 Mountain climbers 10 push ups 25 sit - ups 30 minute bike with 5 - 2 minute hard efforts scattered throughout Stretch Tuesday: 10 minute warm-up 6 rounds: 50 Jump rope 10 back squats - choose a weight you can complete unbroken 800m run Stretch Wednesday: 45 - 60 minutes Yoga Thursday: 10 minute warm-up 2 rounds: 30' Bear crawl forward and back 1 mile run 10 Bench press choose a weight you can complete unbroken 1 mile run Stretch Friday: 45 minute bike at moderate pace Stretch Saturday: Warm-up 6 mile run Stretch

Monday:  10 minute warm-up 60 minute run 4 rounds:            10 push ups.            10 dip            25 sit-ups                    Cool down/Stretch Tuesday:         10 minute Warm up        5000m row          4 rounds:         25 walking lunges         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:    6 mile easy run    ...

Monday:  10 minute warm-up 55 minute run 3 rounds:            10 push ups.            10 dip            25 sit-ups                    Cool down/Stretch Tuesday:         10 minute Warm up 6 rounds:        500m row        2 minute bike          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 roun...

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: ...