Wednesday 2/27

Warm up : 1.5 mile @ 7.2 ( 1% incline)

Resistance Training : Hamstrings & Abs

•Deadlift with Barbell 4×12
•Deadlift with Cable 4×12
•Leg Curl 4×12
•Walking Lunges 4×20
•Hamstring Curl on Stability Ball 4×15
•Obliques on Cable 3×12
•Plank on Elbows and Toes (for about 4 min total)
•Hanging Leg Raises 3×12 ( hang from bar)
•Cable Crunches 4×20

Circuit :

3 minute run : Speed @ 8.5 (1% incline)
Squat jumps touch floor (20 reps)
V abs (20 reps)
Push up then jump in pike (20 reps)
Touch toe abs w/ weight ( 20 reps)
High knees w/ weight (60 reps)
Push up with side twist hand to sky (20 reps)
Mountain climbers (30 reps)
3 minute run : 8.5 speed (1% incline)
Prisoner squat jumps in and out (30 reps)
Tuck abs (20 reps)
Star Squat jump (20 reps)
Spider push up (20 reps)
Pike abs into bicycle (30 reps)
Surf boards (30 reps)
Reverse Abs (30 reps)
3 minute run : Speed @ 8.5 (1% incline)
Jack-Knife Abs w/ weight (20 reps)
Monkey push up with jump in pike (10 reps)
Left Crunch Abs w/ weight (30 reps)
Right Crunch Abs w/ weight (30 reps)
Burpees with push up ( 10 reps)
Switch lunges (20)
3 minute run : Speed @ 8.5 (1% incline)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s