Cardio

Swim - 500m

Cardio

Bike - 20 minutes (to and from school)

Cardio

Warm-up run - 1 km
Bike - 10km
Walk home - 30 minutes

Strength

Biceps - 3 sets; 10 reps; 12.5lbs
triceps - 3 sets; 10 reps; 30lbs
Shoulders - 3 positions, 3 sets, 10 reps, 3lbs
Abs - 3 sets; 10 reps

Cardio

Bike Ride - 40 minutes (to from school-Rob's-home)

Cardio

Bike Ride - 20 minutes (to and from school)
Swim - 500m
Hockey - 2hours

Cardio

Duathlon

Run - 3km
Bike - 10km

Cardio

Bike Ride - 25 minutes

Cardio

Bike (intervals) - 24minutes
Run - 2km

Cardio

Swimming - 1000m
Bike Ride to and from school - 20 minutes

Cardio

Run - 3km
Bike - 10km

Strength

Triceps - 3 sets; 15, 12, 10 reps; 30 lbs
Biceps - 3 sets; 12 reps; 12.5lbs
Shoulders - 3 sets; 3 positions; 12 reps; 3 lbs
Bench Press - 3 sets; 8 reps; bar weight (45lbs)
Abdominals - 5 sets; 10 reps

Cardio

Swimming - 1000m
Bike Ride to and from school - 20 minutes total

Cardio

Run - 1km
Bike - 20 minutes

Cardio

Walk - 45 minutes

Cardio

Run - 1.5km
Crosstrainer - 30 minutes

Strength

Squats - 3 sets, 8 reps; 50lbs
Abdominals - 3 sets; 10 reps

Cardio

Walk - 20 minutes

Cardio

Run - 2.5km

Cardio

Run - 3.2 km

Cardio

Walk - 20 minutes

Cardio

Walk - 20 minutes
Run - 2.5km

Cardio

Swimming - 50 lengths (1250m)

Strength

Abdominals - 2 positions; 3 sets; 12 reps
Leg Kicks - 50

Cardio

Swimming - 30 lengths (750m)
Hockey - 2 hours

Cardio

Run - 1.5km
Bike - 5km

Strength

Triceps - 2 positions; 3 sets; 10 reps; 20 lbs & 30 lbs
Shoulders - 3 positions; 1 set; 10 reps 3 lbs
Calves - 3 sets; 10 reps; 60 lbs

Cardio

Crosstrainer - 5 minutes

Strength

Biceps - 3 sets; 10 reps; 18lb bar
Triceps - 3 sets; 10 reps 8 lbs
Shoulders - 3 positions; 3 sets; 10 reps; 3 lbs
Abs - 3 positions; 3 sets; 10 reps