Unfit Chick

My training plan for this week -

WEEK4
Base building

Monday
Run - 30 minutes.
Strength training - quads, hams, glutes and calves:
frog squats 2x15, dumbbell squats 2x15, walking overhead lunges 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - bicycle crunch 2x6, legs-up Russian twists 2x6.
Stretch 15 min.

Tuesday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Bike -  30 min, 90+ RPM.
Core - reverse crunch 2x15, crossover crunch 2x15.
Stretch 15 min.

Wednesday
Run - 30 minutes, cadence.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - chest, arms, shoulders.
push-ups 2x15, chest presses 2x15, incline lateral raiserear delt pull 2x15, lying lateral raise 2x15, one-armed cable row 2x15.
Core -  2x20, bottom to top woodchops 2x15.

Thursday - day off

Friday
Bike - 30 min, 90+ rpm.
Core - side crunches 2x15,  side plank 3x 30 sec.
Stretch 15 min.

Saturday
Run - 30 minutes.
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest, 100 yd warm-up and cool-down.
Strength training - back, leg (outer, inner, glutes).
bridging 2x15, floor hip extensions 2x15, seated machine hip abductions 2x15, kneeling side kicks 2x15, machine adductions 2x15, cable hip adductions 2x15.
Core - the hundred 2x, seated broomstick twists 2x50.

Sunday
Bike - 30 min, 90+ rpm.
Strength training: back
lat pulldown 2x15, assisted pull-ups 2x15, cable one arm bent-over row 2x15.
Core -  top to bottom woodchopss 2x15, crunches 2x30, Russian twists 2x15.