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Monday: RUN Tuesday Wednesday: RUN Thursday Friday: RUN: No Run No Run Skipped
Monday: RUN Tuesday Wednesday: RUN Thursday Friday: RUN: No Run No Run Skipped
Tuesday
Wednesday:
RUN
Thursday
Friday: RUN
8 (Arms/Abs)
no run
Leg raise: 6x3
Plank: 30sec
Bicep curl: 6x3
Triceps kickback:
6x3
Push-ups: 5 (knee)
15 (Arms/Abs)
no run
Leg raise: 6x3
Plank: 30sec
Bicep curl: 6x3
Triceps dip: 6x3
Push-ups: 5 (knee)
9 (Legs/Butt)
Squat: 6x3
Calf raise: 10x3
Plies: 6x3
Bridge: 8x3
10
11 (Legs/Butt)
Squat (narrow): 6x3
Calf raise: 10x3
Lunge: 6x3
Plies: 6x3
Bridge: 8x3
12 (Arms/Abs)
skipped
18 (Legs/Butt)
Squat (wide/narrow)
Calf raise
Lunge
Plies
Bridge
19 (Arms/Abs)
Run
Sit-up
Pelvic lift
Bicep curl
Tricep ext.:
Overhead ext.
22 (Arms/Abs)
Run Leg raise
Plank
Bicep curl
Triceps ext.
Push-ups
23 (Legs/Butt)
Squat (wide/narrow)
Calf raise
Lunge
Plies
Bridge
25 (Legs/Butt)
Squat (wide/narrow)
Calf raise
Lunge
Plies
Bridge
26 (Arms/Abs)
Run
Sit-up
Pelvic lift
Bicep curl
Tricep dip
Overhead ext.
29 (Arms/Abs)
Run Leg raise
30 (Legs/Butt)
Squat (wide/narrow)
Calf raise
1 (Legs/Butt)
Squat (wide/narrow)
Calf raise
2 (Arms/Abs)
Run
Sit-up
16 (Legs/Butt)
Squat: 6x3
Calf raise: 10x3
Lunge: 6x3
Bridge: 8x3
(Chest/Shoulder/Back)
no run
Push-up: 5 (knee)
Chest press: 6x3
Shrug: 8x 3
Rows: 6x3
Raises (front/side)
17
(Chest/Shoulder/Back)
no run
Push-ups: 5 (knee)
Chest press: 6x3
Shrug: 8x3
Rows: 6x3
Raises (front/side):
6x2
24
(Chest/Shoulder/Back)
Run Push-up
Chest press
Shrug
Rows
Raises (front/side)
31
(Chest/Shoulder/Back)
Run -
Plank
Bicep curl
Triceps ext.
Push-ups
Lunge
Plies
Bridge
5 (Arms/Abs)
Run Leg raise
Plank
Bicep curl
Triceps ext.
Push-ups
6 (Legs/Butt)
Squat (wide/narrow)
Calf raise
Lunge
Plies
Bridge
Push-up
Chest press
Shrug
Rows
Raises (front/side)
7(Chest/Shoulder/Back
)
Run Push-up
Chest press
Shrug
Rows
Raises (front/side)
Lunge
Plies
Bridge
Pelvic lift
Bicep curl
Tricep dip
Overhead ext.
8 (Legs/Butt)
Squat (wide/narrow)
Calf raise
Lunge
Plies
Bridge
9 (Arms/Abs)
Run
Sit-up
Pelvic lift
Bicep curl
Tricep dip
Overhead ext.