Runner

Run Monday-Friday 15-20//1.5 miles Friday =whole body Monday -arms. TUESDAY= abs. WEDNESDAY=legs THURSDAY=arms SATURDAY =legs SUNDAY=arms FIRST SET (arms) SECOND SET(abs) THIRD SET (legs)

Exercises

Set 1: 2 rounds

Push-Ups

15 reps

Tricep Push-Ups

10 reps

Tricep Dips

15 reps

Rapid Punches

30 seconds

Flying Supermans

15 reps

❤️ Moderate (Zone 2)

Jumping Jacks

15 reps

Rest

1 minute

Rest

1 minute

Set 2: 1 round

Bicycle Crunches

15 reps

Plank with Arm Lifts

15 reps

Mountain Climbers

15 reps

Wall Push-Ups

15 reps

Plank

1 minute

Russian Twists with a Ball

50 reps

Leg Lifts

15 reps

Squats

15 reps

Rest

1 minute

Rest

1 minute

Wall Sit

1 minute

Set 3: 1 round

Squats

30 reps

Walking Lunges

30 reps

Squat Jumps

15 reps

Burpees

15 reps

Mountain Climbers

15 reps

Step-Ups

20 reps

Walking Lunges

15 reps

High Knees

30 seconds

Rest

1 minute

Leg Raises

15 reps

Related Workouts

Thursday

10 mins 2 secs, Moderate

💪🎭

39 minutes, Moderate

Monday

7 mins 36 secs, Moderate

Wednesday

9 mins 28 secs, Moderate

Moderate Full Body

16 mins 30 secs, Moderate

Monday

5 mins 51 secs, Moderate

Workouts with the same Equipment

Crossfit WOD Saturday 101113 "Blake"

20 minutes, Intense

Scientific 7 w/ Ab Routine (Moderate)

26 mins 15 secs, Moderate

Scientific 7 w/ Ab Routine

31 mins 45 secs, Intense