Core: 27-minutes: 60 pushups, 150 situps, 30 side-ups each side, 60 Russian Twist, 60 heel touches, 30 hypers, 30 prone cobra, 30 crunches, 1' 6", 1' Flutters, 30 Toe touches, 30 legs in and out, 20 leg raises, plank-2'15", superman and alternating superman-30 each
General Strength: Dryer and Teak Routine: 2 sets (Total Time: 15 minutes)2 sets:Low level Bicycle(60)Side Leg Lifts(20)V-ups(20)Pushups(25)L-Ups(20):bringing legs up to 90 degrees and back downGood Mornings(20): trying to keep the knees lockedButterfly crunch(30)Roll-ups to the sky(20)Roman Chair Situps(30)standing twist(30)
Easy 8 miles
Speed Drills: Buttkicks, High Knees, 1-2 Buttkicks, 1-2 high knees, backwards running and 3 x 60 strides
Stretching
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