Exercise

Put ARMS in my ask if you want me to do 10 PUSH UPS

Put ABS in my ask if you want me to do 10 CRUNCHES

Put BUTT in my ask if you want me to do 10 DONKEY KICKS

I am using the Get Running Application, which is really great for beginning runners. However, since I was used to cardio, I started on Week 4. I am also doing it every day, instead of every other, as suggested.

I also use the Daniel Miller Work Out App series, but here it is in case you don’t have an ipod.

Note: Daniel Miller does each exercise for 30 seconds, I decided to do a set rep instead. This is what I do currently.

Target: Abs

1: basic crunch - 25. 2: right oblique crunch - 25. 3: left oblique crunch - 25. 4: bicycle crunch - 25. 5: reverse crunch - 30. 6: long arm crunch - 25. 7: crossover crunch - 25. 8: half curl - 20. 9: vertical leg crunch - 30. 10: plank - 30 seconds.

Target: Butt

1: squat - 30. 2: front lunges - 30. 3: side lunges - 30. 4: dead lift - 25. 5: donkey kick right - 30. 6: donkey kick left - 30. 7: hip bridge - 30. 8: leg extensions - 30. 9: flutter kicks - 30. 10: froggy glute lifts - 30.

Target: Arms

1: overhead press - 20. 2: bicep curls - 20. 3: tricep extension right - 20. 4: tricep extension left - 20. 5: bent over row - 25. 6: front raises - 20. 7: half push ups - 25. 8: reverse bridge dips - 20. 9: side plank right - 30 seconds. 10: side plank left - 30 seconds.

Crunch for time? Do the following. Takes less than five minutes.

Target: abs, butt, arms, and cardio

Start out with 25 jumping jacks to get your heart rate up. Then do 25 crunches, followed by 20 froggy glute lifts. Do 25 more jumping jacks, followed by 25 more crunches. Do 20 bent over row, then 25 more crunches. Do 20 push ups, followed by 25 more crunches.

Total: 100 crunches, 50 jumping jacks, 20 froggy glute lifts, 20 bent over row, and 20 push ups.