Decatur Bulldogs Athletics
Weekly Workouts:
(If there is an exercise listed that you are unfamiliar with, browse THIS LINK to an Exercise Library with video demonstrations OR ask one of our coaches!)
WEEK 36
MONDAY - April 5
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: TABATA: (16 minutes total work)
8 sets of 20 seconds work/ 10 seconds of rest, for each exercise
There is no rest between exercises.
Do all 8 sets of each movement before advancing to the next
The movements are:
Push-ups
Squats
Russian Twists
Mountain climbers (hold plank during rest)
Challenge: 1 minute - MAX pushups
TUESDAY - April 6
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
Complete as many rounds as possible in 12 minutes
10 Jumping Air Squats
20 situps
40 Shoulder taps
Challenge: 1 minute - MAX squats
WEDNESDAY - April 7
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
400 alternating lunge steps
every 2 minutes do 5 burpees
Challenge: 1 minute - MAX burpees
THURSDAY - April 8
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
150 burpees for time
(at the top of every minute do 10 air squats!!)
Challenge: 2 minute - Plank
FRIDAY - April 9
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
"On The Minute" X 21 Minutes (each minute is 0:45 second of work/ 0:15 seconds of rest)
Minute 1: Mountain Climbers
Minute 2: V-Ups or Tuck ups
Minute 3: Overhead Squats w/broom stick/ pvc pipe
Repeat for 21 minutes total!
Challenge: 2 minutes - Squat hold
WEEK 35
MONDAY - March 29
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
Complete as many rounds as possible in 21 mins:
7 Push-ups
14 Air Squats
21 Sit-ups
28 Jumping Jacks
Challenge: 1 minute - MAX pushups
TUESDAY - March 30
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
Complete 4-8-12-16-20-16-12-8-4 reps in rounds, for time of:
Broad Jump
Alternating Lunges
Burpee
Challenge: 1 minute - MAX squats
WEDNESDAY - March 31
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
5 rounds, 3 mins each, for max effort:
Sprint, 200 m
max set Push-ups
50 ft bear crawl
Rest 1:30 between each round.
Challenge: 1 minute - MAX burpees
THURSDAY - April 1
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: "Tabata"
8 sets of 20 seconds work/ 10 seconds Rest, for each exercise
There is no rest between exercises.
Do all 8 sets of each movement before advancing to the next
The movements are:
Alternating Lunges
Shoulder Taps
Reverse Crunches
Burpees
Challenge: 2 minute - Plank
FRIDAY - April 2
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout:
Complete as many rounds as possible in 20 mins:
10 Push-ups
20 Sit-Ups
30 Squats
Challenge: 2 minutes - Squat hold
WEEK 34
MONDAY - March 22
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: For time:
Run 400 m ; Lunge 100 ft ; 50 Sit-ups
Run 400 m ; Lunge 100 ft ; 40 Sit-ups
Run 400 m ; Lunge 100 ft ; 30 Sit-ups
Run 400 m ; Lunge 100 ft ; 20 Sit-ups
Run 400 m ; Lunge 100 ft ; 10 Sit-ups
Challenge: 1 minute MAX pushups
TUESDAY - March 23
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: AMRAP (As many rounds as possible) 21 minutes
7 Push-ups
14 Air Squats
21 Sit-ups
28 Jumping Jacks
Challenge: 1 minute - MAX squats
WEDNESDAY - March 24
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: For time:
4-8-12-16-20-16-12-8-4 reps:
Broad Jump
Alternating Lunges
Burpee
Challenge: 1 minute - MAX burpees
THURSDAY - March 25
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: 5 rounds, 3 mins each, for max effort:
Sprint, 200 m
max set Push-ups
50 ft bear crawl
Rest 1:30 between each round.
Challenge: 2 minute - Plank
FRIDAY - March 26
Warm Up:
400m jog (or 2 minutes running in place if space is not available)
3 rounds for quality of:
5 Inchworms w/ pushup
10 lunges
20 shoulder taps
30 Mountain Climbers
Bottom Squat Hold, 1 min (below parallel heals on the ground.)
Workout: AMRAP (as many rounds as possible) in 20 mins:
5 Push-ups
10 Sit-Ups
15 Squats
Challenge: 2 minutes - Squat hold
WEEK 1
Started date: MONDAY - August 10
Leading Team:
We will recognize the leading team here once the competition begins!
Total Workouts Completed by the Bulldogs:
Challenge Instructions:
USE THESE FIRST FEW WEEKS TO GET IN A RHYTHM WITH WORKOUTS AND YOUR TEAMMATES. WE WILL START THE "BULLDOG TEAM CHALLENGE" ONCE WE ALL HAVE A ROUTINE SET AND WE KNOW WHO'S UP FOR SOME COMPETITION...
FOR NOW, GET READY, STAY READY!
Who? Decatur Bulldogs
What? Team Workout/Fitness Challenge
Where? At home and at a safe, socially responsible distance!
When? While we prepare for our seasons
Why? Stay fit, Stay connected, Stay safe, Stay ready!
Step 1: Find the Workout of the Day below
Step 2: Complete Workout!
Step 3: Communicate with your coach
(See "Coach Contact Info" tab below)
Step 4: Push teammates to complete workout
Step 5: Watch your team stack points!
Watch your team stack gains!
Watch your team stack W's!
How do the points work?
Each team will receive points based on the percentage of athletes who complete the Workout of the Day. We will begin workouts in a few weeks, once we know how many Bulldogs are participating.
Coaches Contact Info:
If you plan to participate, reach out to your coach via email so that they can include your workouts with the team.
Baseball: Coach Gilbert - rgilbert@csdecatur.net
Boys' Basketball: Coach Faulkner - wfaulkner@csdecatur.net
Girls' Basketball: Coach Dawson - edawson@csdecatur.net
Cheerleading: Coach Jennifer Young - jeyoung@csdecatur.net
Coach Dawson - ndawson@csdecatur.net Coach Foy - sfoy@csdecatur.net
Cross Country: Coach Souther - msouther@csdecatur.net
Flag Football: Coach Paul - apaul@csdecatur.net
Football: Coach Felton - wfelton@csdecatur.net
Golf: Boys': Coach Shelton - rshelton@csdecatur.net
Girls': Coach Nowacki - pnowacki@csdecatur.net
Boys' Lacrosse: Coach Archer - racrcher@csdecatur.net
Girls' Lacrosse: Coach Meyer - jmeyer@csdecatur.net
Boys' Soccer: Coach Harbin - dharbin@csdecatur.net
Girls' Soccer: Coach Gathany - sgathany@csdecatur.net
Track & Field: Coach Souther - msouther@csdecatur.net
Softball: Coach Nowacki - pnowacki@csdecatur.net
Swimming: Coach Buckley - kbuckley@csdecatur.net
Tennis: Coach Fiber - nfiber@csdecatur.net
Volleyball: Coach Denard - mdenard@gmail.com
Coach Roberts - broberts@csdecatur.net
Wrestling: Coach Buggs - rbuggs47@hotmail.com
Baseball
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Boys' Basketball
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Girls' Basketball
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Cheerleading
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Cross Country
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Flag Football
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Football
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Golf
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Boys' Lacrosse
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Girls' Lacrosse
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Boys' Soccer
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Girls' Soccer
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Track & Field
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Softball
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Boys' Tennis
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Girls' Tennis
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Volleyball
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Wrestling
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