Related: Exercise, Health

Workouts

 
 

Here are some workouts I did with my daily group from last week.  Feel free to use them, alter, or add on.  Each workout, including warmup and cooldown, takes about an hour to complete.

Enjoy!

All Workouts start with the same warmup and cooldown with stretching and abdominal work.

Warmup:

2 sets of: 20 squats to knees at 90 degrees (sitting back into your heels), 20 lunges (alternating legs, knee touches the ground), 10 pushups, 10 full situps; 30 yard jog with buttkickers (literally run and snap your heel up to kick your butt), 30 yard skip, 30 yard straight leg march (hamstring stretch, you march and try to kick your foot up to an outstretched hand, also called a “Frankenstein” walk).

1)      With a Medicine ball, 2 sets of each: 10 chest passes with a partner or into a wall, 10 underhand tosses into the air (don’t catch it!), 10 squat thrusts (squat holding the medball into your chest, then extend up and throw the ball into the air, arms overhead)

Continuing with the Medball, 4 sets of each: 10 lunges, rotating the ball from side to side as you walk, 10 lunges holding the ball overhead as you lunge

Lastly, find a small hill and sprint up 5 times.  At the bottom of each hill do 5 medball squat thrusts.

Stretch and do 4 sets of your abdominal work of choice (crunches, situps, planks, Russian twists, leg lowering, scissors, etc…)

2)      8 sets of: Run quickly to a point about 40 yards away, then jog backwards to your starting point

3 sets of: Place a tennis ball at a starting point.  From the starting point, place 5 tennis balls out in a fan shape (like numbers on a clock) about 10 yards away from your starting point.  Start by running towards the first ball and pick it up.  Sprint back to starting point and replace the ball you picked up with the starting point ball.  Move out to the 2nd ball-5th ball and repeat.  Replace all balls at the end and rest 1:00.  Repeat 3x.

Frog Hops.  Starting in a deep squat with hands on the ground (4 points on the ground), hop forward explosively and reach with your arms as if you were grabbing a bar.  Land in a squatting position with hands on the ground and repeat for 8 hops.  After 8 hops, rest 1:00 and repeat 3 times.

Run and Burpee: Do 5 burpees with or without a pushup in between.  After the burpees, sprint about 50 yards and then jog or walk back to the start.  Once your return to the start, go straight into the 5 burpee set.  Repeat 4-8 times.

Stretch and do 4 sets of your abdominal work of choice (crunches, situps, planks, Russian twists, leg lowering, scissors, etc…)

3)      After warmup, jump rope for 5 minutes with no breaks.

Ladder (or imaginary ladder on the ground, use tiles or a basketball court, etc): 4 times quick 2 feet in each box, 4 times double leg hop in each box, 2 times each single leg hop in each box, 4 times 2 feet in one foot out diagonal.

Jump rope 5 minutes.

Stations: set out 4 stations about 15 yards apart.  One station do 15 squats, next station do 10 pushups, next station do 10 full situps, last station do 8 burpees.  Jog to each station and do 3 sets continuously

Jump rope 5 minutes.

Stretch and do 4 sets of your abdominal work of choice (crunches, situps, planks, Russian twists, leg lowering, scissors, etc…)

4)      After warmup, get 2 dumbbells you are comfortable doing bicep curls with, and shoot for over 10 pounds!

Do sets continuously to fatigue (until you can’t do the exercise anymore without seriously breaking form) of: shoulder press (press the dumbbells overhead, hands facing outwards), bicep curls, standing row (bend at waist 45 degrees, knees bent, head up), then tricep dips off of a chair or step.  All sets are done to exhaustion.  Count number of repetitions for each exercise and try to match it for each set. Move from exercise to exercise with no rest.  After all 4 exercises, rest 1:30, and repeat 3 times.

Do 2 sets to fatigue of: leg lowering (lay on back and lower both feet to ground, raise up to ceiling and repeat)

3 sets of: Jump rope for :30, do pushups to fatigue

3 sets of: Jump rope for :30, grab light weight dumbbells and punch forward for :30 FAST!

Stretch and do 4 sets of your abdominal work of choice (crunches, situps, planks, Russian twists, leg lowering, scissors, etc…)

5)      After warmup, run 3 miles or 3 x 1 mile.  If you cannot run a mile, run 1.5 miles or 3 x ½ mile (800m).

Stretch and do 4 sets of your abdominal work of choice (crunches, situps, planks, Russian twists, leg lowering, scissors, etc…)

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Trinity Center for Women & Girls in Sports
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Phone: 202-884-9092  Fax: 202-884-9099  trinitycenter@trinitydc.edu
Director: Shae Agee