Week 3
1. Jumping jacks- complete 25 -100 depending on your fitness level
2. Jogging- up to a mile under 15 minutes if possible twice a week
3. High knees- 30 seconds then break for 30 seconds and 30 seconds again from 2-5 minutes
4. Plank for up to 1 minute a total of five times or as much as you can physically do.
5. Cool down stretch for 5 minutes.
2. Jogging- up to a mile under 15 minutes if possible twice a week
3. High knees- 30 seconds then break for 30 seconds and 30 seconds again from 2-5 minutes
4. Plank for up to 1 minute a total of five times or as much as you can physically do.
5. Cool down stretch for 5 minutes.
Week 4
2 - 4 sets for each exercise, rest for 45 - 60 seconds between each set
1. Squat 12 - 15 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 15 each leg
4. Squat Jumping Jacks 25
5. Plank Hip to Floor touches 10 each side
6. Push Ups (without knees or with knees is fine too! :) 7-10
1. Squat 12 - 15 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 15 each leg
4. Squat Jumping Jacks 25
5. Plank Hip to Floor touches 10 each side
6. Push Ups (without knees or with knees is fine too! :) 7-10
Week 5
1. Squat 12 - 15 reps
2. Push Ups (without knees or with knees is fine too! :) 15-20
3. Plank Hip to Floor touches 10 each side
4. Plank 30-40 seconds
5. Jogging- up to a mile under 15 minutes if possible twice a week
6 Sprints- 20 second sprint 30 second break for 2-3 minutes
2. Push Ups (without knees or with knees is fine too! :) 15-20
3. Plank Hip to Floor touches 10 each side
4. Plank 30-40 seconds
5. Jogging- up to a mile under 15 minutes if possible twice a week
6 Sprints- 20 second sprint 30 second break for 2-3 minutes
Week 6
1. Butt Kickers 30 seconds with 20 second break
2. Pop Squat 30 seconds with 20 second break
3. Skaters for 30 seconds with 20 second break
4. Forearm Plank Hold
5. Sprints 20 seconds with 10 second break for 2-3 minutes
2. Pop Squat 30 seconds with 20 second break
3. Skaters for 30 seconds with 20 second break
4. Forearm Plank Hold
5. Sprints 20 seconds with 10 second break for 2-3 minutes
Week 7
1. Butt Kickers 30 seconds with 10 second break
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
Week 8
1. Butt Kickers 30 seconds with 10 second break
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
Week 9
1. 25 ball bounces on racket
2. Skaters for 30 seconds with 10 second break
3.Squat 12 - 15 reps, 3 Times
4. Push Ups (without knees or with knees is fine too! :) 7-10
5. Lunge Both Legs 15 each leg, 3 Times
2. Skaters for 30 seconds with 10 second break
3.Squat 12 - 15 reps, 3 Times
4. Push Ups (without knees or with knees is fine too! :) 7-10
5. Lunge Both Legs 15 each leg, 3 Times
Week 10
Try to do this twice in one session. 3 days this week
5 minute workout
5 minute workout
Fall Break
Run Run Run Run Run Run Run Run Run Run Run Run Run Run Run Run Run Run
Try to run 1 mile three times both weeks AND sprints 20 seconds rest 30 seconds for 6 minutes.
Cardio is going to be important when we start in person training.
Try to run 1 mile three times both weeks AND sprints 20 seconds rest 30 seconds for 6 minutes.
Cardio is going to be important when we start in person training.
Weeks 11 & 12
Week 13
1. Squat 12 - 15 reps
2. Push Ups (without knees or with knees is fine too! :) 15-20
3. Plank Hip to Floor touches 10 each side
4. Plank 30-40 seconds
5. Jogging- up to a mile under 15 minutes if possible twice a week
6 Sprints- 20 second sprint 30 second break for 2-3 minutes
2. Push Ups (without knees or with knees is fine too! :) 15-20
3. Plank Hip to Floor touches 10 each side
4. Plank 30-40 seconds
5. Jogging- up to a mile under 15 minutes if possible twice a week
6 Sprints- 20 second sprint 30 second break for 2-3 minutes
Week 14
1. 40 ball bounces on racket
2. Skaters for 40 seconds with 10 second break
3.Squat 12 - 15 reps, 4 Times
4. Push Ups (without knees or with knees is fine too! :) 10-15
5. Lunge Both Legs 15 each leg, 4 Times
2. Skaters for 40 seconds with 10 second break
3.Squat 12 - 15 reps, 4 Times
4. Push Ups (without knees or with knees is fine too! :) 10-15
5. Lunge Both Legs 15 each leg, 4 Times
Week 15
Try your best to do this work out 2-3 times this week
https://www.youtube.com/watch?v=aXl7h7Gzi1E
https://www.youtube.com/watch?v=aXl7h7Gzi1E
Week 16
Semester 2 Week 2
2 - 4 sets for each exercise, rest for 45 - 60 seconds between each set
1. Squat 15 - 18 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 20 each leg
4. Squat Jumping Jacks 30
5. Plank Hip to Floor touches 15 each side
6. Push Ups (without knees or with knees is fine too! :) 10-12
1. Squat 15 - 18 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 20 each leg
4. Squat Jumping Jacks 30
5. Plank Hip to Floor touches 15 each side
6. Push Ups (without knees or with knees is fine too! :) 10-12
Week 3
Week 4
1. Butt Kickers 30 seconds with 10 second break
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
2. Pop Squat 30 seconds with 10 second break
3. Skaters for 30 seconds with 10 second break
4. Forearm Plank Hold for 1 minute
5. Sprints 20 seconds with 10 second break for 2-3 minutes
Week 5
Week 6
Try to do this workout 4 times this week
- Push-ups (10-15 reps)
- Triceps push-up (10 reps)
- Plank (30 seconds - 1 minute)
- London bridges (plank variation)
- Skaters (30 seconds - 1 minute, building on speed)
- Fast feet (30 seconds - 1 minute, building on speed)
- High knees (30 seconds - 1 minute)
- Squat jump (10-15 reps)
Week 7
Try to do this workout 3 times this week
- Push-ups (10-15 reps)
- Triceps push-up (10 reps)
- Plank (30 seconds - 1 minute)
- London bridges (plank variation)
- Skaters (30 seconds - 1 minute, building on speed)
- Fast feet (30 seconds - 1 minute, building on speed)
- High knees (30 seconds - 1 minute)
- Squat jump (10-15 reps)
Week 8
2 - 3 sets for each exercise, rest for 30- 45 seconds between each set
1. Squat 12 - 15 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 15 each leg
4. Squat Jumping Jacks 25
5. Plank Hip to Floor touches 10 each side
6. Push Ups (without knees or with knees is fine too! :) 7-10
1. Squat 12 - 15 reps
2. Plank (low plank or high plank) 30 seconds
3. Lunge Both Legs 15 each leg
4. Squat Jumping Jacks 25
5. Plank Hip to Floor touches 10 each side
6. Push Ups (without knees or with knees is fine too! :) 7-10
Week 9
SPRINTS
Sprint Ladder
Set up objects (cones, balls, discs) 10, 20, 30 and 40 yards from a starting point.
• Sprint 10 yards, rest 10 seconds
• Sprint 20 yards, rest 20 seconds
• Sprint 30 yards, rest 30 seconds
• Sprint 40 yards, rest 40 seconds
• Sprint 30 yards, rest 30 seconds
• Sprint 20 yards, rest 20 seconds
• Sprint 10 yards, rest 2 minutes
Repeat the ladder 2 times.
Sprint Ladder
Set up objects (cones, balls, discs) 10, 20, 30 and 40 yards from a starting point.
• Sprint 10 yards, rest 10 seconds
• Sprint 20 yards, rest 20 seconds
• Sprint 30 yards, rest 30 seconds
• Sprint 40 yards, rest 40 seconds
• Sprint 30 yards, rest 30 seconds
• Sprint 20 yards, rest 20 seconds
• Sprint 10 yards, rest 2 minutes
Repeat the ladder 2 times.