Embedded Files
reminders
reminders
Go to Exercise Demos if you aren't sure what an exercise is.
Also make sure you warm up before the workout!
Go to our Sports Skills Page for skill workouts!
Workout 1
Workout 1
3 rounds of 45 seconds of work, 15 seconds of rest
alternating step up with knee drive
tricep dips
bench push ups
mountain climbers
sit ups
Workout 2
Workout 2
Sprints
8X100 meters
Think about the straights on the track and sprint that distance 8 times. Rest at least 1 minute between sprints.
Workout 3
Workout 3
3 rounds of
30 second left side plank
30 second right side plank
30 second superman hold
60 second forearm plank
then
3 rounds of
10 dead bugs
15 crunches
20 flutter kicks
Workout 4
Workout 4
Jump Training!
4 rounds as fast as possible:
25 jump rope (don't have a jump rope? pretend you do)
5 squat jumps
10 jumping lunges
15 sit to jump (start sitting in chair or on bench, jump up as high as you can)
Workout 5
Workout 5
50, 40, 30, 20, 10
ski jumps
mountain climbers
then
8 rounds of
20 seconds of burpees
10 seconds of rest
Workout 6
Workout 6
AMRAP (as many rounds as possible) in 15 minutes:
20 alternating lunges
20 jump rope
10 push ups
20 jump rope
Workout 7
Workout 7
Run 1 mile.
Workout 8
Workout 8
AMRAP (as many rounds as possible) in 12 minutes:
15 squats
12 mountain climbers
10 sit ups
Workout 9
Workout 9
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
burpees
jumping jacks
butt kicks
mountain Climbers
high knees
ski jumps
Workout 10
Workout 10
Part A-
3 rounds of
30 squats
20 bird dogs
10 push ups
Part B-
4 rounds of 90 second run FAST, 30 second walk
Workout 11
Workout 11
AMRAP (as many rounds and reps) in 20 minutes of
5 burpees
10 squat jumps
15 jumping jacks
20 knees to elbow
Workout 12
Workout 12
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Burpees
Lungester- reverse lunge right/reverse lunge left/squat
Workout 13
Workout 13
10 rounds
5 inch worms
7 sit ups
9 squats
25 ski jumps
Workout 14
Workout 14
3 rounds of:
20 flutter kicks
18 plank jacks
16 russian twists
14 knees to elbows
12 super mans
10 dead bugs
Workout 15
Workout 15
Run 4 minutes at a *moderate pace/rest 45 seconds
Run 2 minutes fast/rest 2 minutes
Run 3 minutes at a moderate pace/rest 45 seconds
Run 2 minutes fast/rest 2 minutes
Run 2 minutes at a moderate pace/rest 45 seconds
Run 2 minutes fast/rest 2 minutes
*Moderate pace is not a sprint but not super slow.
Workout 16
Workout 16
10 rounds:
12 lunges
6 sit ups
3 push ups
Workout 17
Workout 17
30 burpees
30 jumping jacks
30 mountain climbers
20 burpees
20 jumping jacks
20 mountain climbers
10 burpees
10 jumping jacks
10 mountain climbers
Workout 18
Workout 18
3 rounds of
20 lunges
10 push up, tap/tap
20 step ups
then 3 rounds of
15 squat jumps
15 tricep dips
60 second plank
then 3 rounds of
30 second wall sit
10 super mans
30 second side plank on each side
Workout 19
Workout 19
Every minute on the minute for 3 rounds. Start your timer and do your push up. Rest until the next minute starts, so if I finish the push up in 35 seconds, I get to rest 25 seconds until the next minute starts. Go through this sequence 3 times.
Minute 1- 10 push up
Minute 2- 20 squat jumps
Minute 3- 20 flutter kicks
Minute 4- 20 jumping lunges
Minute 5: 1 minute plank hold
Minute 6: 15 box jumps or step ups
Workout 20
Workout 20
3 rounds
Run 3 minutes, rest 1 minute.
3 rounds
Run 2 minutes, rest 1 minute.
3 rounds
Run 1 minute, rest 1 minute.
Workout 21
Workout 21
5 rounds
12 step ups
10 push ups
12 step ups
10 dips
Workout 22
Workout 22
3 rounds
12 burpees
30 squats
rest 2 minutes
3 rounds
12 burpees
30 squats
Workout 23
Workout 23
12 minutes, as many rounds as possible
10 lunges
10 sit ups
10 lunges
10 russian twists
Workout 24
Workout 24
Run 2 miles
WORKOUT 25
WORKOUT 25
Run 1.5 miles
Workout 26- Part 1
Workout 26- Part 1
workout 26- part 2
workout 26- part 2
Workout 27
Workout 27
15 rounds (yes, 15 rounds!)
2 burpees
6 squats
8 ski jumps (quick, fast jumps side to side)
WORKOUT 28
WORKOUT 28
AMRAP (as many rounds and reps) for 15 minutes
10 burpees
10 tuck jumps
10 russian twists
Workout 29
Workout 29
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
burpees
20, 18, 16, 14, 12, 10, 8, 6, 4, 2
alternating jumping lunges
*For this workout you will do 10 burpees, then 20 jumping lunges, 9 burpees, 18 jumping lunges, 8 burpees, 16 jumping lunges...all the way to 1 burpee, 2 jumping lunges
WORKOUT 30
WORKOUT 30
Run 800 meters or 4 minutes (not a slow jog, but not as fast as you can).
Rest 1 minute.
Run 400 meters or 2 minutes (push yourself, this should definitely be a faster pace than the 800).
Rest 1 minute.
Run 400 meters or 2 minutes (push yourself, this should be a faster pace than the 800).
Rest 1 minute.
Run 800 meters or 4 minutes (should be a similar pace to the first one you ran).
WORKOUT 31
WORKOUT 31
10 rounds of
50 mountain climbers
4 inch worms
6 good mornings
8 squats
Workout 32 (repeat of wkout 4)
Workout 32 (repeat of wkout 4)
Jump Training!
4 rounds as fast as possible:
25 jump rope (don't have a jump rope? pretend you do)
5 squat jumps
10 jumping lunges
15 sit to jump (start sitting in chair or on bench, jump up as high as you can)
WORKOUT 33
WORKOUT 33
6 rounds of
24 flutter kicks
16 sit ups
8 super mans
4 v ups
Workout 34
Workout 34
15 minute AMRAP (as many rounds as possible)
20 lunges
10 tricep dips
20 calf raises
10 russian twists
WORKOUT 35
WORKOUT 35
Run 1 mile as fast as you can.
Workout 36
Workout 36
7 rounds of
5 push up, tap/tap
7 tuck jumps
9 v-ups
11 good mornings
WORKOUT 37
WORKOUT 37
10 rounds of
10 knees to elbows
10 plank rotations
10 dead bugs
10 super man
workout 38
workout 38
Run 5 minutes easy, run 30 seconds fast, rest 30 seconds
Run 4 minutes easy, run 30 seconds fast, rest 30 seconds
Run 3 minutes easy, run 30 seconds fast, rest 30 seconds
Run 2 minutes easy, run 30 seconds fast, rest 30 seconds
Run 1 minute easy, run 30 seconds fast, rest 30 seconds
WORKOUT 39
WORKOUT 39
3 rounds of 45 seconds of work, 15 seconds of rest
Alternating step up with knee drive
Tricep dips
Bird dogs
Wall sits
Russian twists
workout 40
workout 40
AMRAP (as many rounds as possible) in 15 minutes
5 inch worms
25 high knees
10 crunches
25 butt kicks
15 squats
25 mountain climbers
20 sit ups
25 jumping jacks
WORKOUT 41
WORKOUT 41
50 jumping jacks
50 crunches
45 jumping jacks
45 squats
40 jumping jacks
40 jumping lunges
35 jumping jacks
35 push ups
30 jumping jacks
30 burpees
25 jumping jacks
25 crunches
20 jumping jacks
20 squats
15 jumping jacks
15 jumping lunges
10 jumping jacks
10 push ups
5 jumping jacks
5 burpees
workout 42
workout 42
8 rounds of
8 inch worms
12 tuck jumps
16 calf raises
20 mountain climbers
24 russian twists
WORKOUT 43
WORKOUT 43
8 rounds of
5 inchworms
10 sit ups
20 ski jumps
WORKOUT 44
WORKOUT 44
8 rounds of
30 bell hops
15 sit ups
15 squats
WORKOUT 45
WORKOUT 45
100 burpees
1 minute on/1 minute rest until you get to 100.
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