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The Week in Workouts (1/2/12 – 1/8/12)

01/08/2012

Monday
AM Ran 5 miles/45:24, Flutter Kicks x 100, Scissor Kicks x 100, Modified Push-ups x 50, Chair Squats x 50, Jumping Jacks x 100, Plie Squats x 50, Jump Ropes x 200, Sit-ups x 50, Calf Raises x 50
PM Rest

Tuesday
AM Stationary Bike (Pikes Peak level 8) 45:00/12.0 miles, Upper Body Weights 30:00, Russian Twists x 200
PM Stationary Bike (speed intervals level 4 4:1) 40:00/11.7 miles, Thunder Thighs Circuit each leg x 2 (Weighted Side Leg Lifts x 20, Side Leg Kicks x 20, Inner Thigh Raises x 20, Quad Lifts x 20), High Plank 2 x 0:60, Low Plank 2 x 0:60, Reverse Crunches x 100, Sit-ups w/3 lb dumbbell x 100, Push-up Sets x 2 (Modified Push-ups x 15, Regular Push-ups x 5)

Wednesday
AM Stationary Bike (speed intervals level 4 4:1) 45:00/12.8 miles, Jack & Abs 15:00 (Jumping Jacks x 30, Sit-ups w/3 lb dumbbell x 30), Jump to Box 5 x 10, Step-ups w/Body Bar each leg x 50, Lateral Box Push Offs 2 x 50, Low Planks 2 x 0:60, High Planks 2 x 0:60
PM Gym – Elliptical (Hills Plus level 2) 35:00/3.93 miles, Lower Body Weights 25:00, Sit-ups w/5 lb dumbbell x 100, Russian Twists x 100, In & Outs x 100, Tricep Dips x 25

Thursday
AM Ran 6.75 miles/62:04, Jack Knives x 100, Calf Raises x 100, Tricep Dips x 25, Plank Jacks x 25, Bicycle Crunches x 100, Flutter Kicks x 100
PM Bicycle Crunches x 100, Scissor Kicks x 100, Low Planks 2 x 0:60, Calf Raises x 100, In & Outs x 100

Friday
AM Jumping Jacks x 100, Jump Ropes x 100, Skaters x 100, Upper Body Weights 40:00, Jumping Jacks x 100, Trunk Twisters x 50, Alternate Front Jabs x 100, Abs x 30:00
PM Rest

Saturday
AM Ran 13.4 miles/1:54:49
PM Rest/Injured

Sunday
AM Rest/Injured
PM Core Circuit x 5 (Low Plank 0:60, Downward Dog 0:60, Upward Dog 0:60, Superman 0:60, High Plank 0:60, Reverse Plank 0:60)

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