Week 1 Workouts!
Monday June 4th: FIT TEST
2 Lap Run Around the School (Or 1 Lap Walk)
200 Skips (Or 100 Skips)
30 Burpees (Or 20 Sprawls
Walking Lunges Fence to Flags and Back (Half way across field width wise)
Broad Jumps Fence to Flags and Back (Half way across field width wise)
40 Power Jumps (Or Squats with High Knee)
40 Pushups
40 Power Jacks
40 Frog Jumps
1 Suicide (Run to half way mark of field and back then across full field and back)
Congrats to Thomas Abbass who had the fastest time for the men and Sara McCarthy who had the fastest time for the women!!
Tuesday June 5th:
45 seconds of each of the following:
High Knees
Jumping Lunges
Bum Kicks
Jump Squats
Suicides
Diamond Jumps
Switch Kicks
Team Run: 3 teams running in single file for 5 minutes. Person at the back sprints to the front, once they get to the front the next person sprints up and so on.
2 Rounds of Tabata: 20 seconds on 10 seconds off
Burpees X 2
Power Jumps X 2
Mountain Climbers X 2
Kick Stands X 2
Team Run: As above for 5 minutes.
Wednesday June 6th
3 Rounds of the Following:
45 seconds Skipping:
In and Outs
Squats
2 Left 2 Right Scissor
Heel Taps
One Foot Forward
45 seconds:
Basketball Jumps
4 Pushups - 8 Floor Sprints
Stance Jacks
Heismans
Global Jumps
Dips
Thursday June 7th
AMRAP in 25 minutes
Up and Back Run Once for Low, Twice for High (Width Wise Soccer Field)
50 High Knees
50 Bum Kicks
50 Switch Kicks
Up and Back Run
40 Squats
40 Lunges
Hold Squat for As Long As Possible
Up and Back Run
20 Vertical Jumps
20 Hurdle Jumps
20 Broad Jumps
Friday, June 8th
8 3 min Stations: Sprint from station to station
10 Scissor Abs
10 Side Hop Planks
10 V Sits
10 Spiderman Lunges
10 Hollow Rocks
10 Plank Punches
10 Flutter Kicks (4=1)
10 Opposite Knee Elbow Plank
10 C Twists
10 Up Down Planks
10 Bicycle Kicks
10 Wide In and Outs
10 Leg Raises
10 Ski Abs
10 Leg Levers
10 Mountain Climbers
2 Lap Run Around the School (Or 1 Lap Walk)
200 Skips (Or 100 Skips)
30 Burpees (Or 20 Sprawls
Walking Lunges Fence to Flags and Back (Half way across field width wise)
Broad Jumps Fence to Flags and Back (Half way across field width wise)
40 Power Jumps (Or Squats with High Knee)
40 Pushups
40 Power Jacks
40 Frog Jumps
1 Suicide (Run to half way mark of field and back then across full field and back)
Congrats to Thomas Abbass who had the fastest time for the men and Sara McCarthy who had the fastest time for the women!!
Tuesday June 5th:
45 seconds of each of the following:
High Knees
Jumping Lunges
Bum Kicks
Jump Squats
Suicides
Diamond Jumps
Switch Kicks
Team Run: 3 teams running in single file for 5 minutes. Person at the back sprints to the front, once they get to the front the next person sprints up and so on.
2 Rounds of Tabata: 20 seconds on 10 seconds off
Burpees X 2
Power Jumps X 2
Mountain Climbers X 2
Kick Stands X 2
Team Run: As above for 5 minutes.
Wednesday June 6th
3 Rounds of the Following:
45 seconds Skipping:
In and Outs
Squats
2 Left 2 Right Scissor
Heel Taps
One Foot Forward
45 seconds:
Basketball Jumps
4 Pushups - 8 Floor Sprints
Stance Jacks
Heismans
Global Jumps
Dips
Thursday June 7th
AMRAP in 25 minutes
Up and Back Run Once for Low, Twice for High (Width Wise Soccer Field)
50 High Knees
50 Bum Kicks
50 Switch Kicks
Up and Back Run
40 Squats
40 Lunges
Hold Squat for As Long As Possible
Up and Back Run
20 Vertical Jumps
20 Hurdle Jumps
20 Broad Jumps
Friday, June 8th
8 3 min Stations: Sprint from station to station
10 Scissor Abs
10 Side Hop Planks
10 V Sits
10 Spiderman Lunges
10 Hollow Rocks
10 Plank Punches
10 Flutter Kicks (4=1)
10 Opposite Knee Elbow Plank
10 C Twists
10 Up Down Planks
10 Bicycle Kicks
10 Wide In and Outs
10 Leg Raises
10 Ski Abs
10 Leg Levers
10 Mountain Climbers
Week 2 Workouts!
Monday, June 11th:
First 15 minutes:
With 4 cones set up around field:
Broad Jumps to first cone
Lateral Leap Frog Jumps to second cone
Moving Frog Jumps to third cone
Bear Crawls fourth cone
Complete one lap run around all 4 cones
Last 15 minutes:
With 4 cones set up around field:
Burpee Broad Jumps to first cone
Tire Jumps to second cone
Moving Power Jacks to third cone
Walking Lunges to fourth cone
Complete one lap run around all 4 cones
Tuesday, June 12th
2 Rounds:
6 - 1 Minute Stations
Back Fly Tuck Jumps with Theraband
High Knee Jump Rope
Burpees
Diamond Jumps with Theraband
In and Out Jump Rope
Pushups
Then 4 minute Jog
Wednesday, June 14th
Deck of Card Abs (In 30+ Degree Heat!)
Hearts = V Sits
Spades = Ski Abs
Diamonds = Flutter Kicks
Clubs = Plank Punches
Joker = Drink Water!
Thursday, June 15th
Partner Workout in the Rain!
1 partner runs one lap around the school while the other does jump squats. Partners switch. Repeat for Jumping Lunges, High Knees, Power Jumps and Power Jacks. AMRAP in 20 minutes.
Friday, June 16th
Lap Running with Callouts
First 15 minutes:
With 4 cones set up around field:
Broad Jumps to first cone
Lateral Leap Frog Jumps to second cone
Moving Frog Jumps to third cone
Bear Crawls fourth cone
Complete one lap run around all 4 cones
Last 15 minutes:
With 4 cones set up around field:
Burpee Broad Jumps to first cone
Tire Jumps to second cone
Moving Power Jacks to third cone
Walking Lunges to fourth cone
Complete one lap run around all 4 cones
Tuesday, June 12th
2 Rounds:
6 - 1 Minute Stations
Back Fly Tuck Jumps with Theraband
High Knee Jump Rope
Burpees
Diamond Jumps with Theraband
In and Out Jump Rope
Pushups
Then 4 minute Jog
Wednesday, June 14th
Deck of Card Abs (In 30+ Degree Heat!)
Hearts = V Sits
Spades = Ski Abs
Diamonds = Flutter Kicks
Clubs = Plank Punches
Joker = Drink Water!
Thursday, June 15th
Partner Workout in the Rain!
1 partner runs one lap around the school while the other does jump squats. Partners switch. Repeat for Jumping Lunges, High Knees, Power Jumps and Power Jacks. AMRAP in 20 minutes.
Friday, June 16th
Lap Running with Callouts
Week 3 Workouts!
Monday, June 18th
1 Lap Around School
20 Burpees
40 Walking Lunges
20 Diamond Jumps
40 Mountain Climbers
20 Vertical Jumps
40 Switch Kicks
3 Fence to Fence Length Wise Runs
10 Pushups
20 V Sits
10 Pushups
20 Scissor Abs
10 Pushups
20 Spiderman Lunges
10 Pushups
20 C Twsts
1 Lap Run around Soccer Field
Tuesday, June 19th
Tabata Abs (In 35 Degree Heat)
20 Seconds On : 10 Seconds Rest X 4 of Each of the Following:
Flutter Kicks
Plank Punches
Oblique Abs
Low Plank
Hollow Rocks
Leg Levers
Side Plank
Pushups
Ski Abs
Tuck Jumps
Wednesday, June 20th
12 Days of Christmas (Cut short due to thunder/lightening!)
12 - Squats
11 - Situps
10 - Lunges
9 - Frog Jumps
8 - Sprawls
7 - Mountain Climbers
6 - Pushups
5 - Suicides
4 - In and Outs
3 - Broad Jumps
2 - Power Jumps
1 - Lap Run
Thursday, June 21st
2 Rounds of the Following: 30 seconds of each
Hit the Floor
Hop Squat Lunges
Football Drops
180 Jumps
Shoulder Tap Pushups
Wide In and Outs
V Pushups
Power Jacks
Side to Side Floor Hops
Power Jumps
High Knees
Burpees
Switch Kicks
Pushup Jacks
Juggling
Dips
Mummy Kicks
Mountain Climbers
Bum Kicks
Moving Pushups
Tabata Run: 20 Seconds On : 10 Seconds Off X 10
2 Rounds of the Following: 30 seconds of each
In and Out Skipping
High Knee Skipping
Scissor Skipping
2 Left 2 Right Skipping
Squat Skipping
Friday, June 22nd
Partner Fence to Fence Run for 10 Minutes
- Jump Squats
- Pushups
- Burpees
- Squat Pushups
- Vertical Jumps
- Belt Kicks
Tabata (20s On 10s Off) X 2
High Knees
Suicides
Diamond Jumps
Front/Back Frog Jumps
Stance Jacks
Up Down Planks
Floor Sprints
5 Minutes Flag to Flag:
Burpee with 2 Walking Lunges Up
Broad Jump with Belt Kicks Back
5 Minutes:
Walking Lunges. Every 45 seconds drop and do 3 burpees
1 Lap Around School
20 Burpees
40 Walking Lunges
20 Diamond Jumps
40 Mountain Climbers
20 Vertical Jumps
40 Switch Kicks
3 Fence to Fence Length Wise Runs
10 Pushups
20 V Sits
10 Pushups
20 Scissor Abs
10 Pushups
20 Spiderman Lunges
10 Pushups
20 C Twsts
1 Lap Run around Soccer Field
Tuesday, June 19th
Tabata Abs (In 35 Degree Heat)
20 Seconds On : 10 Seconds Rest X 4 of Each of the Following:
Flutter Kicks
Plank Punches
Oblique Abs
Low Plank
Hollow Rocks
Leg Levers
Side Plank
Pushups
Ski Abs
Tuck Jumps
Wednesday, June 20th
12 Days of Christmas (Cut short due to thunder/lightening!)
12 - Squats
11 - Situps
10 - Lunges
9 - Frog Jumps
8 - Sprawls
7 - Mountain Climbers
6 - Pushups
5 - Suicides
4 - In and Outs
3 - Broad Jumps
2 - Power Jumps
1 - Lap Run
Thursday, June 21st
2 Rounds of the Following: 30 seconds of each
Hit the Floor
Hop Squat Lunges
Football Drops
180 Jumps
Shoulder Tap Pushups
Wide In and Outs
V Pushups
Power Jacks
Side to Side Floor Hops
Power Jumps
High Knees
Burpees
Switch Kicks
Pushup Jacks
Juggling
Dips
Mummy Kicks
Mountain Climbers
Bum Kicks
Moving Pushups
Tabata Run: 20 Seconds On : 10 Seconds Off X 10
2 Rounds of the Following: 30 seconds of each
In and Out Skipping
High Knee Skipping
Scissor Skipping
2 Left 2 Right Skipping
Squat Skipping
Friday, June 22nd
Partner Fence to Fence Run for 10 Minutes
- Jump Squats
- Pushups
- Burpees
- Squat Pushups
- Vertical Jumps
- Belt Kicks
Tabata (20s On 10s Off) X 2
High Knees
Suicides
Diamond Jumps
Front/Back Frog Jumps
Stance Jacks
Up Down Planks
Floor Sprints
5 Minutes Flag to Flag:
Burpee with 2 Walking Lunges Up
Broad Jump with Belt Kicks Back
5 Minutes:
Walking Lunges. Every 45 seconds drop and do 3 burpees
Week 4 Workouts
Monday, June 25th
Tabata Run (20 seconds On 10 seconds Off) X 8
1 Minute of Each of the Following:
High Low Jab with Squat
Football Drops
Basketball Jumps
Switch Kicks
Diamond Jumps
In and outs
Pushup Jacks
High Knee Progression
Ski Abs
Kickstands
Stance Jacks
Hurdle Jumps
Squat Progression
Power Knee
Power Jumps
Ski Downs
Front Back Suicide
Oblique Pushups
Plank Punches
4 Jump Rope 4 Squat Hops
Jumping Lunges
Squat Heel Clicks
Pedal Lunges
Low Plank
Tabata Run X 4
Tuesday, June 26th
Wednesday, June 27th
Partner Workout X 20 Minutes
1 Partner Runs Lap Around Field while Other is Doing Exercise From Fence to Flag:
Walking Lunges with Knee Up
Reverse Walking Lugnes
Side Lungse
High Knees Up Bum Kicks Back
Thursday, June 28th
FIT TEST DAY!!
Tabata Run (20 seconds On 10 seconds Off) X 8
1 Minute of Each of the Following:
High Low Jab with Squat
Football Drops
Basketball Jumps
Switch Kicks
Diamond Jumps
In and outs
Pushup Jacks
High Knee Progression
Ski Abs
Kickstands
Stance Jacks
Hurdle Jumps
Squat Progression
Power Knee
Power Jumps
Ski Downs
Front Back Suicide
Oblique Pushups
Plank Punches
4 Jump Rope 4 Squat Hops
Jumping Lunges
Squat Heel Clicks
Pedal Lunges
Low Plank
Tabata Run X 4
Tuesday, June 26th
Wednesday, June 27th
Partner Workout X 20 Minutes
1 Partner Runs Lap Around Field while Other is Doing Exercise From Fence to Flag:
Walking Lunges with Knee Up
Reverse Walking Lugnes
Side Lungse
High Knees Up Bum Kicks Back
Thursday, June 28th
FIT TEST DAY!!