Tuesday, July 31st
3.5 mile run
Core
90 second plank
50 rocking
30 scissors
25 side cruches (each side)
Monday, July 30th
Strength/Core
Arm Series (3 x6) with 10lb DBs
Split Squats (3×6) with 10lb DBs
Monster Walk with band (3×10 steps each direction)
1 min plank with knee taps
30 second plank each side
50 rocking
30 in and outs
30 scissors
2 times through the following:
8 BOSU ball push ups
8 BOSU ball squats
8 BOSU ball leg lifts (each side)
8 BOSU ball crunches
Sunday, July 29th
3 mile run
Core
Saturday, July 28th
6 mile run
Core
1 min plank
1 min plank each side
Friday, July 27th
Quick Core Workout
Thursday, July 26th
3 mile run
Core/Strength
shoulder series (2×6) 10 lb DB
split leg squat (2×6 each side) 10 lb DB
50 russian twists with 8 lb med ball
10 pushups on BOSU ball
12 leg presses (each side) on BOSU ball
90 second plank on BOSU ball
15 squats on BOSU ball
Upper body lifts (2×10) 10lb plate
Wednesday, July 25th
30 min run
Core/Strength
30 leg extensions
50 rocking
50 toe taps
max plank: 1 min 34 seconds
10 push ups
Tuesday, July 24th
3 mile run
Core
25 in and outs
30 scissors
100 rocking
50 toe taps
1 min plank
1 min plank each side
Monday, July 23rd
3000 meter swim with CMSC
Core
1 min plank
Sunday, July 22nd
3 mile run
Core
1 min plank
1 min plank each side
50 rocking
20 scissors
50 criss cross
Saturday, July 21st
5.5 mile run
Core
50 Russian Twists (8 lb med ball)
100 rocking
50 toe taps
20 scissors
1 min plank
1 min plank each side
Friday , July 20th
10 minute advanced Pilates workout (video)
Thursday, July 19th
3.1 mile run
Run details
Core/Strength
arm series with 10 lb DB (3×6 each)
3 sets of in and outs on bench (10, 14, 20 reps)
Split Squat with 10lb DBs (3×6 each side)
2×10 BOSU ball push ups
2×15 BOSU ball leg ups
100 rocking
50 toe taps
60 second plank
Wednesday, July 18th
10 minute interval run:
2 min warm up at 8mph
15 sec at 10.5 mph/45 sec at 8 mph
30 sec at 10.5 mph/45 sec at 8 mph
45 sec at 10.5 mph/60 sec at 8 mph
45 sec at 10.5 mph/45 sec at 8 mph
30 sec at 10.5 mph/45 sec at 8 mph
15 sec at 10.5 mpg/45 sec at 8mph
1 min warm down at 8 mph
Core/Strength
50 toe taps
100 rocking
50 Russian Twist w 12.5 lbs
1 minute plank
1 minute plank each side (right/left)
leg lifts with band (20 each side)
10 push ups
Tuesday, July 17th
4.8 mile run
Run Details
Core
1 min 15 sec plank
1 min plank each side (right/left)
Monday, July 16th
4.1 mile run
Run details
Core/Strength
1 min plank on BOSU Ball
BOSU Ball Pushups (2×10)
Leg up press on BOSU Ball (2 x15)
Sunday, July 15th
4600 yard Swim with CMSC
