Monday

- Active recovery- 1 hour walk + YOGA

Tuesday
- Run 35 min
- Legs + Abs

Wednesday
- Run 35 min
- Bike 60 min Moderate effort (10 min warmup + 50min 4min easy 1 fast)

Thursday
- Run 35 min
- Upper body

Friday
- Run 35 min
- Legs+ abs

Saturday
- Run 50 min
- Bike 45 min
- Full body

Sunday
- Walk 3,45 hours
- Upper body + Abs

FULL BODY

3 excercises x 3 sets

Excerciese Sets Reps

Lower abs 3 8
Cable abs 3 15
Bar twist 3 12
Side leg raises 2 12
Leg clamp 2 12
Stability on one leg 2 12
Squats on ball- 2 12

1
 weighted
Glute bridge 2 12
Shins 2 15
Box step 2 12
Box jump 2 11
Resistant band (front,
2 10
side, back)
Squat jump 2 10
Praying squat 2
Jump on one leg
2 10
straight
Jump on one leg
2 10
lateral
Box squat lateral 2 5