Fitnessroadie

Monday

• Dynamic Warmups
  • Arm Circles-50 forward, 50 backward
  • Skipping Without Rope-30 seconds
  • Jumping Jacks-25
  • Shoulder Stretch-Two 10 second holds on each arm
  • High Knee-10-15 yards or 30 seconds
  • Skipping 10-15 yards or 30 seconds
  • Walking Lunges-20
• Running Workout
  • 10-15 warmup walk/or slow jog
  • Walk 3 minutes & Jog 2 minutes-alternate for 20-30 minutes
  • Cool Down-slow jog/or walk 5-10 minutes
• Cool-down/ Stretching
  • Walking Knee Hug-10 each leg
  • Sagittal Leg Swings-10-15 each leg
  • Single Leg Balance-15 each leg
  • Plank-30 seconds
  • Pushups- 2 sets of 5-10 reps
  • Sumo Stretch-20 second hold
  • Standing Calf Stretch-20 seconds each leg

Tuesday

Dynamic Warmups

• Arm Circles-50 forward, 50 backward
• Skipping Without Rope-30 seconds
• Jumping Jacks-25
• Shoulder Stretch-Two 10 second holds on each arm
• High Knee-10-15 yards or 30 seconds
• Skipping 10-15 yards or 30 seconds
• Walking Lunges-20

Running Exercise

• 1 mile warmup at own pace jog/walk
• 2 800 meters at own pace jog/walk-2 min rest in between sets
• Cool down-5-10 minutes walk/jog

Stretching

• Same as Monday/You can choose to switch it up 5-10 minutes

Wednesday

• Strength Training 25-30 minutes
  • Squats-3 sets of 10
  • Glute -bridges-3 sets of 10
  • Dumbbell rows-3 sets of 10
  • Side leaps-3 sets 20 seconds each
  • Standing Knee Curls-3 sets of 10 each leg
  • Hip Abduction & Hip Adduction-3 sets of 10 each leg
  • Planks-2 sets of 30 seconds each, rest 1 minute in between
• Stretching
  • Same as Tuesday/You can choose to switch it up 5-10 minutes

Thursday

Dynamic Warmups

• See Previous Days for examples

Running Exercise

• 1 mile jog/walk for warmup
• 1.5 mile jog/walk
• 5-10 minute cool-down 5-10 minutes

Friday

Stretching

• 5-10 minutes

Bicycle Exercise

• Stationary/Non-Stationary Bike-5 minute warmup
• 22 minute bike ride
• 5 minute cool-down

Stretching

• 5- 10 minutes

Saturday

• 25 minutes of Yoga
• 10 minutes of Pilates

Sunday

• Rest