These workouts include 2 to 15 miles a day of running depending on your fitness level
Stretch for at least 5 minutes before any workout.
Best times to do workouts: Before sun rises, after lunch, after practice, after dinner.
Drink lots of water throughout the day.
Have meals of 200-400 calories every 3-4 hours to keep metabolism up and running all day.
Monday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, Easy 25 minute run.
Night: 100 normal crunches- 100 oblique crunches- 100 reverse crunches
1 minute planks 3 times, 3 sets of 30 vertical leg crunch-pushups
Tuesday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, 35-120 minute run
Night:
Wednesday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, 30 minute run
Night: 100 normal crunches- 100 oblique crunches- 3 sets of 30 rep sit ups with 10 lb dumbbells- 3 sets of 30 second side planks - 100 jumping jacks
Thursday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, Easy 20-30 minute run
Night: 100 normal crunches- 100 oblique crunches- 200 reverse crunches, repeat but only do 100 reverse crunches- pushups
Friday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, Pick a hill that is between 300-600 meters long and run up and down it 4-7 times
Night: 100 normal crunches- 100 oblique crunches- 200 reverse crunches, repeat but only do 100 reverse crunches- 3 sets on planks 1 minute each- mountain climbers for 1 minute 3 sets.
Saturday:
Morning/Afternoon: Dynamic Stretches for 10 minutes, stretching for 10 minutes, Easy 25 minute run.
Night: 100 normal crunches- 100 oblique crunches- 100 reverse crunches-50 pushups anyway
Sunday: Dynamic Stretches for 10 minutes, stretching for 10 minutes
Rest day or Wednesday Workout