Nov 19 - Nov 25

Monday
45 mins elliptical (4 x 2:30 min at 8, 9, 10, 9; 2:30 min at 8, 7)
60 mins pilates class

Tuesday
Arms Workout - 3 sets of each: bench press, free weight bench, bicep curls, cable row, assisted pullup, pec fly, side shoulder fly, front shoulder fly, tricep push down.
20 min run/walk
50 min swim - alternate 50 m freestyle with 50 m breaststroke

Wednesday
30 min run/walk
30 min bouldering (rock climbing)
50 min swim - alternate 50 m freestyle with 50 m breaststroke

Thursday
30 mins run/walk treadmill
25 mins stair master (7 x 100s level 14, 100s level 18; 100s level 9 cooldown)
25 mins elliptical (2 x 2:00min at 8, 9, 10 ,11, 10, 9; 1 min level 7 cooldown)
80 mins yoga

Friday
Arms Workout - 3 sets of each: bench press, free weight bench, bicep curls, cable row, assisted pullup, pec fly, side shoulder fly, front shoulder fly, tricep push down.
30 min run/walk

Saturday
45 min elliptical - (4 x 2:30 min at 8, 9, 10, 9; 2:30 min at 8, 7)
45 min stair master (13 x 100s level 14, 100s level 18; 100s level 9 cooldown)

Sunday
30 min run/walk
30 min elliptical (6 x 2:30 8, 9, 10, 11, 10, 9)
60 min bootcamp class- Tabata