Friday:
4 miles running @ 5.5-6.5mph (treadmill)
Side bends w/ 25lb plate: 3 x 12/side
Quarter squats w/ body bar on balance disc: 3 x 10/leg

Thursday:
3 mile run on the track
15 crunches

Tuesday:
5 minutes w/u bike, level 8
Walking lunges: 3 x 10
Standing hamstring curls: 3 x 10/leg @ 10lbs
Single leg extensions: 3 x 10 @ 30 lbs
Calf press: 3 x 15 @ 55lbs
Hip adductors: 3 x 12 @ 110 lbs
Hip Abductors: 3 x 12 @ 110 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20
40 minute walk on track

Sunday:
7 mile long run outside

Saturday:
5 mins w/u bike, level 8
Bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 50 lbs
Seated cable rows: 3 x 10 @ 30 lbs
Overhead shoulder press: 3 x 10/8/6 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 10 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20