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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
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Cardio:
40 minutes bike, run, or stairs Strength: 4x through the following Full Sit ups x 20 Alternating Supermans x 12 per side Squats x 10 Hamstring Ball Curls x 20 with a count of 8 as you release Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow) Seated Rows x 12 Reverse Lunges x 12 per leg Plank x 45 seconds-1 min Cardio:
20 Minutes Stairs, skipping a step the whole time Strength: 3x through the following If you have access to weights, please use them, if you do not, use just your own body weight Forward walking lunges x 15 per leg Reverse Lunges x 15 per leg Lateral Lunges x 15 per leg Sumo Squat Jumps x 15 Step ups x 15 per leg Single Leg Dead Lifts x 15 per leg Single Leg Hamstring Ball Curls x15 Sumo Squat Jumps x 15 Cardio:
20 minute stairs skipping a step the whole time Strength: Please do the following 2 times through 10 Push ups 20 squats 30 crunches 10 push ups 20 Sumo Squats 30 Toe Touches 10 Push ups 20 Reverse Lunges per side 30 Bicycle Crunches per side Cardio: Stairs 20 Minutes and/or 20 minutes walking/jogging with rolling hills
Strength: 4x through Crunches x20 Walking Lunges x 12 per leg Push up to side plank with a reach x 5-10 per side Mountain Climbers x 30 seconds Backwards Walking lunges x 12 per leg Seated Row x 12 Plank Jumping Jacks x 30 seconds Starfish Crunches x 15 per side Tricep Skull Crushers x 15 Cardio!
20 minutes stairs skipping a step the whole time Strength: 3x through 30 Bicycle Crunches per leg 20 Supermans 10 Push Ups with Elbows close to side, more tricep 5 Jump Squats 1 Minute Mountain Climbers 30 Toe Touches Crunches 20 Supermans 10 (5 per side) Push ups with one hand elevated on a box or a ball 5 Chin Ups 1 min Burpees Cardio:
45 Minutes on the Elliptical, 15 minutes forward, 15 minutes, 15 minutes your choice or 45 minutes stairs 15 minutes skipping a step, 15 minutes hitting every step, 15 minutes your choice Strength: 3x through the following and reps of 10 Bench Press or push ups Seated cable row or row with a band Bicep Curls or chin ups Skull Crushers or dips Full Sit ups Full Supermans Mountain climbers 30sec - 1 min Cardio: Stairs
Walk/jog/run stairs for 30 minutes skipping a step the whole time. Strength: 2x through the following with a 1 min rest between sets 30 Squats 30 Starfish Crunches ( Lying on your back on the ground, arms and legs spread out like a starfish, bring opposite arm and leg up to meet in the middle, repeat other side.) 30 Reverse Lunges per leg 30 Toe Touch crunches 30 Lateral Lunges per leg 30 Seconds Plank 30 Sumo Squats 30 Seconds Side Plank per side 30 Calf Raises Make sure you use weights that challenge you. If you are just beginning please start with only your body weight and take breaks as neccessary.  Cardio: Stairs
Skipping a step, run or walk stairs for 20 minutes Strength: 3x through each exercise. Make sure this is challenging you by reps 9-10. Bent over Rows with Dumbbells x12 Incline Chest Press with Dumbbells x12 Straight arm lat pull down with cables or band x 12 Overhead Tricep Skull Crusher x 12 Hammer Bicep Curls x 12 Today's workout requires a flight of stairs or flights of stairs equalling about 90 stairs for those who are more advanced, 30 for beginners.
Warm up by going up and down the stairs 3x, this can be a quick walk or run. If you are just beginning, pay close attention to your body and go at a comfortabe pace. We want you to complete the workout. However, do not quit just because it gets tough. Walk or run up the stairs 3x as quickly as you can 30 seconds rest 20 squats Walk or run up the stairs 3x as quickly as you can 30 seconds rest 10-20 push ups Walk or run up the stairs 3x as quickly as you can 30 seconds rest 20 sumo squats Walk or run up the stairs 3x as quickly as you can 30 seconds rest 10-20 push ups Cool Down 5-6x easy walk or jog up and down the stairs |
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