Legs and abs

do these in circuit of three exercise (1 set of each exercise) and repeat for a total of three times before moving onto the next circuit group of 3 exercises.
On day of legs dont run that day, or run only after 4 hours and do a slow short 2-3 mile easy jog, no hills etc.  Better to swim so that legs get rest and recover and rebuild.

1A. Leg Press (3X15)
position your legs shoulder width apart, keep legs at 90 degree and press weight, make sure hips are wide so that knees do not come together and push with the heels.

1B. Dead Lifts (3X15)
Stand tall, shoulders behind, keep back straight all the way and lower the bar keeping close to body to just below the knees, at the bottom bend knee slightly and then stand get bar back, and stand tall. Abs and core should be tight in all this.

1C. Plank hold
Hold plank position, for 60 seconds, tighten gluts and abs.

2A. Walking dumbell lunges (3X20 , ie 10 per leg)
lunge with dumbell in both hands, stand tall, abs tight, lunge forward and keep tall.

2B. Medicine ball hamstring curls (3X15)
lie flight and put heels on top of ball. raise your hips and roll the ball all the way in then slowly roll all the way out. Make sure the neck and back are flat on ground and relaxed.

2C. Jump Rope, or jump on spot (1 minute)
Jump on the toe of the foot like skipping rope, make sure you keep light and jump, eventually use skipping rope !

3A. Dumbell sumo squat (3X15)
In this first place the feet shoulder width apart, and the toe pointing out. Hold dumbell with two hands, on top of the chest and elbows sticking out in front of the chest. Maintain this grip and squat all the way down, then press the heels to push up, make sure back is straight and knees do not fall in front. The key is to hold the elbows out and push with heels.

3B. Seated calf raises (3X15)
Normal calf raises, just make you sit tall and dont swing

3C. Hanging leg raises (chair)
Hang in the chair position, keeps legs straight, and then as you pull your knee up bend it and then straighten leg again. Make sure to keep the belly button pushed into the seat and tighter abs. 

Back, Biceps, Abs

Training in sets of 3 reps 15, with 3 exercise in circuit. This is intended to support my running and not bulk, which can be done with less reps and more sets.

The idea to 1 set of 15 reps of 3 different exercise back to back and repeat 3 times. Then move onto next 3 exercise and so on.

1A. Lat Pulldown (Wide Grip).
- Take Pulldown lat bar, pull it down to the chest keeping back straight, and slowly return the bar up, keeping in control and elbow slightly bent,

1B. Cable Pulldown (Underhand grip)
With the same bar take under hand grip, pull it down to the chest and let it back up, make sure its in control and dont swing

1C. Ball roll in (Abs)
take the medicine ball, go over the ball in plank, with the leg roll the ball in pulling the knee towards the belly.

2A. standing dumbell row (10 each arm)
Taking a bench upright, make sure back is straight and row the dumbell towards the arm pit and pulling the elbow back,

2B. Face Pulls
Take a pulley and standing pull the pulley towards the nose the of the bridge, make sure elbows are wide and high working the upper traps and make sure the hips and back are still.

2C. Jacknife cruch
Crunch the legs up and hands to knee making a V shape, do one hand at a time for easiness or two legs at a time to increase difficulty.

3A. Standing cable row
using cable pulley at bottom pull it up into the rib cage , hold it for a couple of seconds and let it go back in control

3B. Alternate dumbell curls
Standing very tall, chest out, abs tight and shoulders back, hold the dumbells with fist facing front and alternate raise the dumbell, make sure not to swing the arm !

3C. rotational mountain climbers
get into plank position, get the left knee towards the right elbow and vice versa, lift the knee as far as possible towards the opposite elbow.