Gym After Run

I am in my Fourth week of my new Gym Routine. It's supper sets. So A1 and A2 are done right after one another for the desired sets. Then rest before going on to B1 and B2 etc. While my weights are not huge. I am doing this core workout routine to avoid injuries when I run across Canada. While I can do an Ironman, I can run a marathon, I can train. I have never done allot of Gym work. My research has shown me that building on some of my week areas i.e. knees, back, and shoulder. I should become a more efficient running machine. It's definitely interesting, and while I was in good shape during the Ironman, I am sure getting more defined. It's kind of cool for a chubby video gamer (before injury) to have a brain injury and be in the best physical shape I have ever been in. I do not recommend having a brain injury to get in shape. It's expensive, time consuming, and has allot of adverse side effects ;')

A1: Ball Push up 2-3 10-12


A2: Stationary Lunges 2-3 12each 45 sec

B1: Chin Up 2-3 10-12

B2: One leg hamstring curl 2-3 12each 45 sec

C1: Push ups with band resistance 2-3 10-12

C2: Ball Squat 2-3 10-12 45 sec

D1: Band Row (seated) 2 10-12

D2: Bicycle kick 1 25+ 45 sec