9/18 Strength Day with M

Arc trainer 11 minute warm-up
Treadmill 10 minute cool-down

Dumbbell/barbell exercises

9/20 Strength day

Elliptical 10 minute warm up

Treadmill 36 minute cool-down

Circuit x3
One arm row 26#x15
Swiss ball wall squat x15
Lunges x10
Jumping jacks x15
Mountain climbers x15
Low side shuffle x15
Kneeling plank 30 sec
Step ups 7#x10

9/21 Misc.

Walking 25 minutes 3.2mph

9/22 Half Marathon

Walking 219 minutes 11.25 miles

Walking 30 minutes 1.2 miles

9/24 Strength day

Treadmill 10 minutes warm up

Elliptical 10 minutes cool down

Machine Chest Press 3x15, 50#
Machine Leg Press 2x15, 190#, 1 x10, 210#
Seated Row Machine 3x15 100#
Machine Shoulder Press 3x12, 45#
Lat Pulldown 1x12, 50#, 2x12, 45#
Machine Leg Curl 3x15, 55#
Machine Chest Flye 3x15, 50#
Reverse Flye 3x12, 45#
Machine Leg Extension 3x15, 55#

9/27 Strength day

Arc Trainer 10 minutes warm up
Treadmill 10 minute cool down

Circuit x3
Kneeling plank 30 sec
Step ups 2x20, 1x15
Mountain Climbers 2x20, 1x15
Jumping Jacks x15
Ball Throws 2x15, 1x20, 6#
Ball Slams 2x15, 1x20, 6#
Swiss Ball Wall Squat 2x20, 1x15
One Arm Row x15, 20#

9/28 Strength day w/ M

Arc Trainer warm up
Treadmill cool down

Cable machines and plate-loaded machines