Sunday: Run 3.1 miles
Monday: Upper body + 2 mile run
• Overhead press
• Upright row
• Lateral raises
• Front raises
• Bicep curls
Tuesday: Lower body + 1 mile run
• Sumo squats
• Reverse lunges
• Elevated squats
• Calf raises
• Glute bridges
Wednesday: Active Rest + 2 mile walk
Thursday: Upper body + 2 mile run
• Chest press
• Tricep extension
• Tricep kickbacks
• Hammer curls
• Push ups
Friday: Active Rest + 2 mile walk
Saturday: Lower body + 1 mile run
• Sumo pulse squats
• Elevated goblet squats
• RDLs
• Bulgarian split squats
• Hip thrust
• Hip abductors
*All lifts are sets for 4 with progressive overload. 10-15 reps based on your body
Pelvic Floor Exercises:
Reverse plank
Floor marches
Overhead marches
Opposite arm leg raises
I’m sharing my workout routine for informational purposes only. I am not providing any type of exercise recommendations. I am not a healthcare professional or certified personal trainer.