Little bit of boxing + run

Warm up: 10 min


Boxing run: 10 x 30 sec (rest 30 sec)


Weighted cross punches: 10 x 30 sec (rest 30 sec)


Run: 2.5 miles


Cool down + stretching: 15 min


Enjoy

100 Push ups/100 Abs

Warm up: 10 min

Bear crawl 30 ft > 20 push ups > farmer's walk 60 ft
Duck walk 30 ft > 20 abs > farmer's walk 60 ft
Crab walk 30 ft > 20 push ups > farmer's walk 60 ft
Hops 30 ft > 20 abs > farmer's walk 60 ft
Lunges walk 30 ft > 20 push ups > farmer's walk 60 ft
Bear crawl 30 ft > 20 abs > farmer's walk 60 ft
Duck walk 30 ft > 20 push ups > farmer's walk 60 ft
Crab walk 30 ft > 20 abs > farmer's walk 60 ft
Hops 30 ft > 20 push ups > farmer's walk 60 ft
Lunges walk 30 ft > 20 abs > farmer's walk 60 ft

Triceps dips: 3 x 10 reps

Cool down: 10 min

After shift:
2.5 miles run

Enjoy

Saturday 2/28

5 miles run.

Quick workout at Co. 1

3.5 run in the morning

At Co. 1:

3 sets of 20 reps: 2 x 30 lbs dumbbell biceps curls follow by shoulder presses

100 Push ups/100 Squats/ 100 Abs

Warm up: 10 min

100 Push ups + 100 Squats + 100 Abs:
4 sets of (25 push ups, 25 squats, 25 abs)

15 min walking/running on the treadmill

Cool down: 10 min

2.5 miles run after shift.

After shift workout.

Warm up: 10 min

2 miles run

6 sets of push ups, squats, abd crunches for time:
25 push ups; 25 squats; 25 abd crunches; 25 push ups; 25 squats; 25 abd crunches

Cool down + stretching: 15 min

Wednesday, January 18 th

3.7 miles run in the morning

At Co. 1 - Boxing Workout

Warm up: 10 min
Boxing run: 10 x 30 sec (rest 30 sec)
Boxing run for abs: 6 x 30 sec (rest 30 sec)
Boxing mitts drills: 15 min
Boxing mitts: 2 x 2 min (rest 2 min)
Cool down + stretching: 15 min