3 days worth of workouts :)

Monday: You'll be feeling this in 2 days. The weight isn't much alone, but throwing the sprints in there with it was tough. You'll be tired after this one, I slept like a baby.

30 seconds 4.0mph

30 seconds: 6.0mph

30 seconds: 9.0mph

Repeat 10 times

Exercise	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt	Reps/Wt
Squats	65/10	85/10	105/8	125/7	145/4	105/8	85/10
Deadlifts	65/10	85/8	105/5
Calf raises	45/25	45/25	45/25
Leg Extensions	20/30	20/30	20/30	20/30
Leg Press	40/30	40/30	40/30
Leg Raises (Abs)	12	12	12	12	12

Tuesday:

30 seconds: 4.0mph

30 seconds: 6.0mph

30 seconds: 9.0mph

Repeat 4 times

Seated Row: 40lbs: 20 reps 

1 arm tricep extension w/ cable: 5 lbs

Overhead bar press: 30 lbs: 20 reps 

Overhead Rear Deltoid Flys: 5lbs each cable

Flys: 5 lbs each cable

Tricep Rope Extensions: 20lbs, 20 reps

Repeat 4 times

Wednesday:  I had a terrible migraine all day today and I thought the gym would help, but it didn't. I decided to just finish with abs today after my short run instead of being miserable and unproductive during my workout. Unfortunately, I still have it. So I believe it's time for bed :(

30 seconds: 4.0mph

30 seconds 6.0mph

30 seconds: 9.0mph

Incline situps: 15 reps 

Leg Raises: 15 reps

Reverse Incline Crunches: 10 reps 

Butterly crunches:  25 reps

Bicycles: 25 reps

Repeat 3 times

* Side note:* Don't use your arms to pull you up on the reverse incline crunches. This exercise is meant to work your core not your arms.

 Duh it's hard and duh it's going to hurt. Just do it!