|
|
|
|
|
|
Week
|
Day |
Date
|
Workout Details |
8
|
Monday |
July 23 |
Calisthenics:
- Stretch
- 21 jumping jacks
- 21 toe touches
- 21 lunges
- 10 crunches
- 10 leg lifts
- 5 V-ups
- 10 dogs
- 10 donkey kicks
- 10 push ups
- 14 jumping jacks
- 14 toe touches
- 7 lunges
- 14 crunches
- 14 leg lifts
- 7 V-ups
- 7 dogs
- 7 donkey kicks
- 7 push ups
- 10 jumping jacks
- 10 toe touches
- 10 lunges
- 21 crunches
- 21 leg lifts
- 10 V-ups
- 5 dogs
- 5 donkey kicks
- 5 push ups
Today's Run:
|
| Tuesday |
July 24
|
Today's Workout:
- Stretch
- 13 each:
- toe touch
- jumping jacks
- volleyball jumps
- 7 forward lunges
- 7 side lunge
- 7 backwards lunges
- 13 each:
- jumping jacks
- mt climbs
- dogs
- donkey kicks
- push ups
- burpees
- crunches
- reverse crunches
- leg ups
- spread 'ems - low
- rev squats
Today's Run
- Sideways on the field:
- Skip
- High step backwards
- Side shuffle (switch directions halfway)
- Hop halfway, high kick
- Run fast backwards - 110 yards
- Timed Mile (4 laps)
|
| Wednesday |
July 25 |
Today's Workout:
- Stretch
- 25 jumping jacks
- 10 toe touches
- 10 knee ups
- 5 sidebends
- 25 burpees
- 15 pushups
- 5 of each;
- forward lunges
- Side lunges
- backwards lunges
Today's Run:
- USMC
Drill (run 10 yards, do 1 pushup, run 10 yards back to start, do two
pushups, ..., continue adding one push up after each 10 yard run until
the final repeat, when you run 10 yards back, finishing with10 pushups)
- JRP Stairs, Wescoe Stairs, More Wescoe Stairs (approx. 2.8 miles)
|
| Thursday |
July 26
|
Calisthenics:
- Stretch
- 11 side bends
- 11 toe touches
- Run in place (about 1 minute)
- 11 each:
- volleyball jumps
- jumping jacks
- reverse crunches
- crunches
- leg ups
- side leg lifts (lie on your side and raise and lower top leg)
- little circles
- V-ups
- burpees
- push ups
- straight leg sit ups
Today's Run:
- Run 1 lap
- Campanile Hill Suicides (see REALLY rough map):
- Starting at the bottom of the hill, run up the grass to the first pole, then run down
- Run up the hill to the 2nd pole, then run down
- Run up the hill to the 3rd pole, then run down
- Run up the hill to the 4th pole, then run down
- Run up the hill to the 5th pole, then run down
- Run up the hill to the mulch, then run back into the stadium
- Run 2 laps
|
turday
|
July 28
|
| |
|
|
|
©2012 Red Dog's Dog Days
|
|
|
|
