Weekly Workout: Sept. 22-29

This week Monday and Friday are A/B workouts. What is an A/B workout? Alternate the first "a" exercise with the first "b" exercise, no rest between. Then alternate the second "a" exercise with the second "b" exercise, and so forth.

Tuesday and Thursday are running days followed with 100's. Remember, 100 reps of each exercise with very little or no weight. If 100 seems too difficult, do as many as you can and try to increase each week until you are able to do 100 reps during your workout.

I like these workouts because there is no resting. Your heart rate will stay at an increased level as you transition from cardio to strength training. Any time you can keep your heart rate up is good. Good luck!

Monday
Elliptical 30 min
A/B Workout:
a. Pull ups 3x7
b. Single leg squat 3x10
a. Shoulder complex 3x8
b. Throwdown squats 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
Core and Stretch

Tuesday
Run 3 miles
100's:
- squats
- counter top push ups
- calf raises
- supermans
- crunches

Wednesday
Rest

Thursday
Run 3 miles
100's:
- lunges
- girl push ups
- calf raises
- supermans
- crunches

Friday
Elliptical 30 min
A/B Workout:
a. Hamstring curls
b. Quad extensions
a. Tricep pull downs
b. Dancer squat
a. Seated row
b. Mountain climbers
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest