week 1,day 5

10x
10 jumping jacks
10 pushups

19 min workout
1 min bench
1 min squat
1 min pulldown
3 min bike
1 min military
1 min lunge
1 min curl
3 min bike
1 min tricep
1 min heel raise
1 min leg extension
1 min leg curl
3 min bike

1.5 mile run (18 minutes)

Day 4, Week 1

Stretch

Run 10 min (12:00/mile pace)

Elliptical 20 min

Bike 20 min

1 min alt arm/leg raise
1 min swimmers

Wednesday, Day 3, Week 1

Stretch

20 minute run (300m intervals)

1 min alt arm/leg raise
1 min swimmers

Week One, day 2

Stretch/warmup

3x
30 squats
10,10,10 pulldowns (wide, reg, reverse) 80lbs
30 crunches

4x
30 lunges

1 mile run (13:00)

10 multi db #1
10 multi db #2
10 multi db #3

Post Holidays - Rise Again

5x
10 jumping jacks
10 pushups

1 mile run - 12 minutes

3x
30 sec swimmers
1 min pushups (30-25)
25 double crunches
ab stretch
1 min situps (12-18)

bike pyramid 5-15 (19 min)

1 min arm leg raise
1 min swimmers

Day 2

Stretch

5 min bike

squat x20
lunge x20

multi DB #1 x10
shoulder workout x10

squat x10
lunge x10

multi DB #1 x10
shoulder complex x10

swimmers 1min
alt arm/leg raise 1min

row 20 min

Return to Activity

5 min bike warm up

Jumping jacks x50

pushups x25
crunches x25
pullups x6

pushups x25
crunches x25
pullups x4

pushups x20
leg raises x25
pullups wide x4

alt arm raise pushups x12
leg crosses x20
pullups x4

diamond pushups x10
bridge 30 sec
pullups reverse x4

run 12 min pace - 20 minutes