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
- run in place
- jumping jacks
- bear crawl 4 steps forward, 4 steps back
- jump back and forth (side to side) over a line/a rope/small obstacle
- high knees in place
- flutter kicks
- Butt kicks in place
- Jump on only your right foot 10x, then left 10x, then right 10x….
- Air bike crunches
- Seal jacks
- Squats
- Superman
- 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!