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The Week in Workouts (12/19/2011 – 12/25/11)

12/26/2011

Monday
AM Alternate Front Kicks 5 x 0:60, Alternate Side Bends 5 x 0:60, Alternate Back Kicks 5 x 0:60, Stationary Bike (level 4) 30:00/8.6, Upper Body Weights 30:00
PM Bicycles Crunches x 200, Reverse Crunches x 150, Scissors x 100, Modified Push-ups x 50

Tuesday
AM Rest/sick
PM Run 4.15 miles/34:38, Lower Body Weights 25:00, Russian Twists x 200, Sit-ups x 150, Jackknifes x 100, Modified Push-ups x 50

Wednesday
AM Stationary Bike (Strength Intervals level 8) 60:00/16.5 miles, Bicep Curls 5 x 0:60, Sit-ups 5 x 0:60, Dead Lifts 5 x 0:60, Overhead Press 5 x 0:60, In & Outs 5 x 0:60, Hamstring Curls 5 x 0:60
PM Bicycle Crunches x 200, Scissors x 200, Long-arm Crunches x 50, Modified Push-ups x 50

Thursday
AM Run 5.5 miles/52:18, Quad Lifts 5 x 0:60, Leg Extensions 5 x 0:60
PM Stationary Bike (speed intervals 4:1, level 4) 30:00/8.6 miles, Abs 30:00, Modified Push-ups x 60

Friday
AM Stationary Bike (Pike’s Peak level 8) 45:00/12.4 miles, Upper Body Weights 30:00, Lower Body Weights 15:00
PM Bicycle Crunches x 200, Sit-ups x 100, Calf Raises x 100, Hip Bridges x 50, Toe Taps x 50

Saturday
AM Ran 8.1 miles/1:18:17
PM Rest

Sunday
Rest

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