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Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min
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Cardio!
20 Minutes of sprints Sprint/run/power walk as fast as you can for 100m (straight away of a track), easy jog/walk back to start Repeat x12-15 After #6 give yourself a 2 minute rest Strength: When you finish your sprints please do the following 2x through 30 crunches 30 lunges per leg 30 Toe Touches Abs 20 burpees 30 Side Crunches per side 30 body weight squats 30 seconds Plank max amount of pull-ups Let's have a little fun today! Find either a basketball or a soccer ball and a basketball court or a soccer field/grassy area like your backyard where you can set up small goals.
To warm up: Dribble your basketball or soccer ball around the outside of your playing field twice. Making sure to use both hands or feet depending on which ball you are using. Place your ball at the free throw line or penalty kick line, If these aren't marked, place it about 15ft away from your target. Head back to the other end, sprint or go as quickly as you can to the other end line, then back to the ball, take a quick shot. You will do this 15x. If you make it or miss it do the following: Make/Miss 1. 20 squats/20 push ups 2. 20 Jumping Jacks/ 20 Tricep Dips 3. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 4. 10 Reverse Lunges per leg/ 20 Jump Squats 5. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 6. 20 squats/20 push ups 7. 20 Jumping Jacks/ 20 Tricep Dips 8. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 9. 10 Reverse Lunges per leg/ 20 Jump Squats 10. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 11. 20 squats/20 push ups 12. 20 Jumping Jacks/ 20 Tricep Dips 13. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 14. 10 Reverse Lunges per leg/ 20 Jump Squats 15. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers Please do the following circuit 3x
10 burpees 10 Bent Over Rows 10 jumping lunges per leg 5 pull ups 10 Full Sit Ups 20 body weight squats Run ½ mile for time 20 Hamstring Ball Curls 20 Tricep Skull Crushers 5 Pull ups This one is a challenging one! Please do what you can. Beginners, go ahead an do only half of what is listed.
1-3 Rounds of: 800m Run 50 Body Weight Squats 50 Push Ups 800m Run 50 Lunges per leg 15 Pull Ups 400m Run 25 Air Squats 25 Push Ups 400m Run 25 Lunges per leg 15 Pull Ups We are going to do as many reps as possible with good form in one minute on each of the following:
Push Ups Sumo Squats Lat Pull Downs or Pull Ups Hamstring Ball Curls Shoulder Press Step Ups Bent Over Rows Reverse Lunges Tricep Kickbacks Full Sit Ups Cardio: Run/walk one Mile as quickly as you can Strength
Abs: 1 set of each of the following Leg lifts x 20 Elbows to Knees with a kick out x 30 Toes Touches x30 Crunches on the ball x 30 Squats 4 x12 going up 10lbs per hand each set Quick Step ups on a bench 4x30 seconds per leg ( this is about speed, there should be no weight in your hands) Chin ups 3x6 Hanging Knee Lifts 3x15 Cardio! 30 minutes of cardio your choice |
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