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The Week in Workouts (1/9/12 – 1/15/12)

01/15/2012

Monday
AM Stationary Bike (level 4) 45:00/12.4 miles, Weighted Calf Raises x 50, Dead Lifts x 50, Sumo Dead Lifts x 50, Weighted Hip Bridges x 50, Core Circuit x 3 (Low Plank 0:60, Downward Dog 0:60, Upward Dog 0:60, Superman 0:60, High Plank 0:60, Reverse Plank 0:60), Russian twists x 400
PM Gym – Stationary Bike (level 4-5) 30:00/9.4 miles, Upper Body Weights 25:00, Sit-ups w/5 lb dumbbell x 100, Bicycle Crunches x 50, In & Outs x 50, Low plank 0:60

Tuesday
AM Stationary Bike (level 5) 45:00/12.2 miles, Lower Body Weights 15:00, Low Plank 2 x 0:60, High Plank 2 x 0:60, Sit-ups w/3 lb dumbbell x 50
PM Rest

Wednesday
AM Stationary Bike (level 5) 45:00/12.2 miles, Bis & Belly 15:00 (Bicep Curls x 25, Sit-ups w/3 lb dumbbell x 30), Low Plank 0:60, High Plank 0:60, Reverse Plank 0:60
PM Gym – Stationary Bike (Hills Plus level 4) 35:00/11.07 miles, Lower Body Weights 20:00, Sit-ups w/5 lb dumbbells x 50, In & Outs x 50, Bicycle Crunches x 50, Russian Twists x 50, Low Plank 0:60

Thursday
AM Stationary Bike (Ride in the Park level 10) 40:00/10.5 miles, Upper Body Weights 30:00, Low Plank 2 x 0:60
PM Deep Water Workout 57:00

Friday
AM Stationary Bike (level 5) 50:00/13.8 miles, Abs 30:00, Low Plank 2 x 0:60, Superman 2 x 0:60
PM Gym – Stationary Bike (Hills Plus level 4) 30:00/9.34 miles, Upper Body Weights 30:00

Saturday
AM Stationary Bike (Ride in the Park level 10) 60:00/16.7 miles, Low Plank 2:07, High Plank 1:24, V-Up Hold 1:46, Bicycle Crunches x 50
PM Rest

Sunday
AM Stationary Bike (Ride in the Park level 10) 70:00/20.00 miles, Sumo Dead Lifts x 100, Jump Ropes x 100, Quad Lifts each leg x 50, Hip Bridges x 50, Plank Rows each arm x 50, Low Plank 1:15, High Plank 1:15
PM Gym – Stationary Bike (Hills Plus level 4) 40:00/12.00 miles, Lower Body Weights 20:00

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