My Weekly Workout Routine

Monday Wednesday

100 Jumping Jacks 100 Jumping Jacks

10 Pushups 20 Pushups

50 Crunches 25 Tricep Dips

25 Tricep Dips 20 Sit Ups

25 Squats 30 Bird Dogs

20 Lunges (each leg) 30 Second Plank

50 Russian Twists 25 Squats

30 Standing Calf Raises 40 Crunches

30 Second Plank 10 Oblique Crunches

10 Burpees 30 Standing Calf Raises

10 Burpees

Tuesday Thursday

25 High Knees 25 High Knees

25 Butt Kickers 25 Butt Kickers

50 Bicycles 10 Jump Squats

15 Pushups 25 Vertical Leg Crunches

20 Sit Ups 20 Squats

20 Tricep Dips 15 Second Side Plank Each Side

20 Squats 20 Pushups

10 Side lunges (each leg) 50 Russian Twists

50 Russian Twists 10 Burpees

10 Burpees
Friday Sunday

75 Jumping Jacks Run X Miles

20 Squats Start at whatever your level is

75 Russian Twists If you have to walk run, then do that

20 Standing Calf Raises Get at least 3 miles, even if you have to walk it

60 Second Plank Keep improving your time and distance each

week
10 Jump Squats
I started with a 5K and after a few months was
10 Decline Pushups
running 8 – 10 milers
10 Lunges Each Leg

20 High Knees

20 Butt Kickers

Saturday
Take off one day a week to rest. I recommend
50 Jumping Jacks running at least twice a week though. I often
run 3 or 4 miles on one weekday. And on
25 High Knees Sunday I run long distance.
25 Butt Kickers

Jog 1 mile This is to help get you started. In addition to

Walk half miles this, I hit the gym about 3 times a week. I also
have been repeating each daily workout 2-3
20 Squats times, but I started by doing it once. I don’t
25 High Knees want to intimidate anyone, but seasoned
athletes may not be challenged by a single
25 Butt Kickers session. Also, I tend to bike a few miles before
getting started to get the heart rate elevated.
Sprint 30 seconds

Walk 30 Seconds

Repeat sprint and walk for 1 mile