WEEK 2

MON:
1- Warm-up
2- Run 1 mile treadmill
3- 15 push-ups, 15 sit-ups, 30 Squats, 100 jump ropes
4- Repeat number 3 for 4 rounds
5- Stretch

TUE:
1- Warm-up
2- 2 mile elliptical
3- 4 mile bike
4- 1 mile treadmill
5- Stretch

WED:
REST/ZUMBA/YOGA

THURS:
1-Warm-up
2- 1 mile treadmill
3- 15 pull-ups, 15 lunges per leg, 15 chest press, 15 leg presses (on a machine), 1 minute of Plank, 30 Bicycle Ab's.
4- Repeat number 3 for 3 rounds
5- Stretch

FRI AND SAT:
REST DAYS!!!

SUN:
3 Mile outdoor run. Don't stop, and I don't care how fast you go. TIME: _____

WEEK 1:

MONDAY-

1-     Warm-up for 5 minutes

2-     Treadmill/Run for .25 mile

3-     Perform 10 push-ups, 10 sit-ups, 20 Squats, and 40 Jump Jacks

4-     Repeat numbers 2 and 3 until you have reached 1 full mile

5-     Stretch all muscles

TUESDAY-

1-     Warm-up for 5 minutes

2-     3 mile run/jog

3-     Record you time:__________

WEDNESDAY-

               Rest day or Yoga/Zumba day

THURSDAY-

1-     Warm-up for 5 minutes

2-     Treadmill 1 mile

3-     Perform 10 Pull-ups (find the assisted machine), 10 lunges per leg, 10 chest presses (machine that mimics a push-up), and then hold a Plank for 1 minute (if you drop, pause the timer. But don’t stop until you accumulate 1 minute)

4-     Perform number 3 until you have gone through all exercises IN ORDER 3 times through

5-     Stretch all muscles

FRIDAY-

1-     Warm-up for 5 minutes

2-     Run 1 mile AS FAST AS YOU CAN

3-     Record time:_________

4-     Stretch all muscles

SATURDAY-

1-     Warm-up for 5 minutes

2-     Elliptical 2 miles

3-     Perform 10 Tricep dips, 10 push-ups, 10 Sit-ups, 10 leg-raises, 20 Squats, 40 Jump Jacks

4-     Perform number 3, all exercises IN ORDER 4 TIMES through

5-     Stretch all muscles