Workout Routine

Sunday’s

Run 30 second sprints. (First one at about 60% and the rest at 100% pushing as hard as you can)
This week: 4 (Excluding the 60%)
Four minute resting period between sprints

Monday’s

.5 mile run
3×10 Squat – I am working my way back up to 225 lbs I had to drop because of an ear infection
3×10 Calf Raises – 270 lbs going up to 300 lbs this week
3×10 Leg Extensions – 25 lbs (per leg) going up to 30 lbs this week
3×10 Hamstring Curls – 100 lbs working on just finishing these often have to drop weight
3×10 Machine Crunches – 45 lbs going up to 47.5 this week
20 sit ups – Going up to 25 this week
.5 mile run

Tuesday’s

Run 30 second sprints. (First one at about 60% and the rest at 100% pushing as hard as you can)
This week: 4 (Excluding the 60%)
Four minute resting period between sprints

Wednesday’s

.5 mile run
3×10 Bench Press – 115 lbs going up to 120 this week
3×10 Lat Pull-downs (Front) – 100 lbs
3×10 Triceps Push Downs (Machine) – 60 lbs
3×10 Hammer Curls (Dumbells) – 25 lbs going up to 27.5 this week
3×10 Machine Crunches – 45 lbs going up to 47.5 this week
20 sit ups – Going up to 25 this week
.5 mile run

Thursday’s

Run 30 second sprints. (First one at about 60% and the rest at 100% pushing as hard as you can)
This week: 4 (Excluding the 60%)
Four minute resting period between sprints