Workouts

Workouts #1 and #2 are for the varsity level, Workout #3 is for the clinic

WORKOUT #1
“90 – 60” Workout: Complete the circuit 2x:
First round 90 seconds for each exercise, second round 60 seconds for each exercise

  • Alternate between jogging in place for 10 secs + 10 squat jumps
  • Russian Twist (with a medicine ball, or dumbbell, or no weight)
  • Alternate between 10 Jumping jacks + 10 seal squats
  • Sideplank switch side every 30 secs (2nd round 45 secs each side)
  • Jump rope, or jump side to side over a small obstacle
  • high squats
  • Reverse crunches
  • lateral leg raises
  • slow climbers
  • jump rope, or jump side to side over a small obstacle (for example a rope)

 

WORKOUT #2
Squat jump – reverse pyramid

Warm-up: 3 rounds of: 10 jumping jacks, 10 air squats, 10 mountain-climbers
20 squat jumps  – – –  40 knee-to-elbow crunches – – – 60 seconds superman
18 squat jumps  – – –  38 knee-to-elbow crunches – – – 55 seconds superman
16 squat jumps  – – –  36 knee-to-elbow crunches – – – 50 seconds superman
14 squat jumps  – – –  34 knee-to-elbow crunches – – – 45 seconds superman
12 squat jumps  – – –  32 knee-to-elbow crunches – – – 40 seconds superman
10 squat jumps  – – –  30 knee-to-elbow crunches – – – 60 seconds plank
Bonus: Bring Sally Up Lunge Challenge (3 1/2 minutes) Turn up the music nice and loud!
Stretch!!!

WORKOUT #3 – CLINIC – but fun for everyone – also parents!

Every exercise is done for 30 seconds – use this fun timer
Or use this repeated timer and play your own music

  1. run in place
  2. jumping jacks
  3. bear crawl 4 steps forward, 4 steps back
  4. jump back and forth (side to side) over a line/a rope/small obstacle
  5. high knees in place
  6. flutter kicks
  7. Butt kicks in place
  8. Jump on only your right foot 10x, then left 10x, then right 10x….
  9. Air bike crunches
  10. Seal jacks
  11. Squats
  12. Superman
  13. Broad jump do 2 or 3, turn around go back in the opposite direction

If you are stuck inside, do the circuit twice.

If you are outside and have a little loop you can run (for example a lap around the house), then do every exercise, followed by a lap around the house! Your neighbors might think you are crazy, but it turns into a great workout!