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The Week in Workouts (12/26/2011 – 1/1/2012)

01/02/2012

Monday
AM Stationary Bike (speed intervals 4:1, level 4) 45:00/12.7 miles, Arms/Abs/Ass/Legs Circuit x 3 (Bicep Curls x 50, Bicycle Crunches x 50, Hip Bridges x 50, Kettle Bell Sumo Squats x 50, Weighted Calf Raises x 50)
PM Stationary Bike (speed intervals 4:1, level 4) 45:00/13.1 miles, Jack & Arms Circuit x 6 (Jumping Jacks x 25, Bent Over Rows x 25, Jumping Jacks x 25, Tricep Kick Backs x 25, Jumping Jacks x 25, Overhead Press x 25), Sit-ups w/3 lb dumbbell x 300, Russian Twists x 300

Tuesday
AM Run 4.15 miles/37:41, Box & Bi’s Circuit x 5 (Lateral Box Push Offs 0:60, Bicep Curls x 10, Hammer Curls x 10, Wide Grip Curls x 10), Ass & Abs Circuit x 6 (Half Curls x 25, Leg Extensions x 25, In & Outs x 25, Hip Bridges x 25)
PM Thunder Thighs Circuit each leg x 3 (Weighted Side Leg Lifts x 20, Side Leg Kicks x 20, Inner Thigh Raises x 20, Quad Lifts x 20), Sit-ups w/3 lb dumbbell x 300, Weighted Calf Raises x 200, Modified Push-ups x 50

Wednesday
AM Stationary Bike (speed intervals 4:1, level 4) 45:00/12.8 miles, Thunder Thighs Circuit each leg x 3 (Weighted Side Leg Lifts x 20, Side Leg Kicks x 20, Inner Thigh Raises x 20, Quad Lifts x 20), Jack & Abs x 5 (Jumping Jacks x 30, Sit-ups w/3 lb dumbbell x 30), Wall Push-ups 5 x 10, Tricep Dips 5 x 10
PM Upper Body Weights 35:00, Bicycle Crunches x 200, Low Planks 5 x 0:60

Thursday
AM Ran 6.8 miles/62:47, Kettle Bell Sumo Squats x 100, Calf Raises x 100
PM Stationary Bike (level 4) 10:00/2.7 miles, Lower Body  Weights 30:00, Stationary Bike (level 4) 10:00/2.8 miles, Sit-ups w/3 lb dumbbell x 200, Modified Push-ups x 50

Friday
AM Stationary Bike (Ride in the Park level 8) 45:00/12.4 miles, Upper Body Weights 30:00, Jack & Abs x 6 (Jumping Jacks x 30, Sit-ups w/3 lb dumbbell x 30)
PM Rest

Saturday
Rest

Sunday
AM Ran 9.2 miles/1:18:15; Bicycle Crunches x 200, Jack Knives x 100, Calf Raises x 100, Chair Squats x 50, Low Plank 2 x 0:60, High Plank 2 x 0:60
PM Sit-ups x 200, In & Outs x 200, Quad Lifts each leg x 50, Leg Extensions x 50, Low Plank 2 x 0:60, High Plank 2 x 0:60

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