June 2013 Outdoor Fitness Challenge Workouts!
FIT TEST Monday June 3rd
As Many Rounds as Possible in 15 Minutes
Run to opposite side of field and back (width wise)
10 Repetitions each of:
-Frog Jumps (modified move = squats)
-Power Jacks
-Mountain Climbers (20)
-Sprawl Jumps
Walking lunges to flags and back
Tuesday, June 4th
1/2 Class on one end of field, half on other end.
4 cones set up on each end to make large square.
As Many Rounds as Possible in 15 Minutes:
2 Lap Run (Sprint to 1st cone, jog to 2nd, sprint to 3rd, jog to 4th)
In Middle of Square:
- 20 High Knees (20)
- 10 Power Jumps / Squat Knee Up
- 10 Power Jacks
- 10 In and Outs
1 Minute of Each of the Following:
In and Out Skipping
High Knee Skipping
Criss Cross Tuck Jump / Squat
Reverse Lunge with High Knee
Pushups
Cross Jacks
Sprawls
Squat Heel Clicks / Squats
Suicides
Scissor Skipping
Squat Skips
Wednesday, June 5th
10 Minute Partner Run
- 1 Partner Runs to Opposite Fence and Back (or half way across field and back)while other does first exercise in list below, then partners switch. Work your way down the list over the 10 minutes. If you finish start back at the top.
1. 2 Reverse Lunges with Knee to Chest & 2 Jump Squats
2. Criss Cross Power Jumps / Criss Cross Squats
3. 20 High Knees and 20 Bum Kicks
4. 2 Power Jacks and 2 Belt Kicks
5. 10 Scissor Skips and 10 In and Out Skips
Tabata (20s of work, 10s rest) X 3
Frog Jumps
High Knees
Squat Hold
Suicides
Power Knees
Switch Lunges
30 Seconds of Each of the Following
Jog
High Knees
Jog
Bum Kicks
Jog
Side Shuffle
Jog
Side Shuffle
Jog
Sprint
Jog
Thursday, June 6th
Class divides in to 2 groups, 1 at each large square.
1 minute in each corner, 2 rounds
Corner A: High Plank
Corner B: 123s
Corner C: Wide Spiderman Lunges
Corner D: Mummy Kicks
Sprint Set
10s Sprint 10s Jog
20s Sprint 20s Jog
30s Sprint 30s Jog
20s Sprint 20s Jog
10s Sprint 10s Jog
1 minute in each corner, 2 rounds
Corner A: Shoulder Tap Pushups
Corner B: Bum Kicks
Corner C: V Pushups
Corner D: 2 left 2 right 4 scissor Skips
Repeat Sprint Set
Friday, June 7th
The class divides up in to 4 groups of roughly equal fitness levels. 1 group will be in each corner of the soccer field, in the shape of a circle facing eachother. Each group will have their own bucket placed at the center of the field. The buckets will be full of wooden sticks with exercises written on them. One person from each team will run to the bucket and grab one wooden stick, then they'll return to their team and yell out the exercise. Once completed another person will run to the bucket. Take turns making runs to the bucket. While one person is running the rest of the group does bum kicks, mummy kicks, jogging on the spot, high knees, as guided by the instructor. This will go on for 20 minutes!
Monday, June 10th
12 days of fitness
12/24 high knees
11 second plank
10 power jacks
9 walking lunges
8 Fence Pushups
7 Fence pull ups
6 Vertical jumps
5 = 1 field length jog/walk
4 Power jumps
3 Jumping jacks
2 Squats
1 Surprise
Tuesday, June 11th
Fitness House
1. Power Jacks (10) Dips (10)
2. Pushups (10) lunges (8)
3. Mountain Climber(10) Hip Raise (10)
4. Burpees (8) In &Out Skips (10)
5. Water Break jog in place
In a group no bigger then three, teams work together to make their way through the assigned exercises. While one parter performs the assigned exercises, the other partner performs a jog or walk around the house. Once the assigned number of laps is completed the team switches. 20 minutes in total.
Wednesday, June 12th
30 and 45 seconds of each of the following:
High Knees x 2
Jumping Lunges x 2
Bum Kicks x 2
Fence Dips x 2
Suicides x 2
Vertical Jumps x 2
Flutter Kick x 2
Team Run: Teams of 5 slow running/power walking in single file for 8 minutes. When the whistle sounds, person at the back sprints to the front, once they get to the front the group continues to run at the slow jog pace.
2 Rounds of Tabata: 20 seconds on 10 seconds off
Burpees X 3
Power Jumps X 3
Standing Mountain Climbers X 3
Push Ups X 3
Team Challenge!
Thursday, June 13th
20 Stations, 1 Minute of each set up around the field!
Straddle Box Jumps
Side to Side Hops
Speed Skipping
Broad Jumps
Thrusters with Slam Balls
Back Fly Reverse Lunge with Theraband
Walking Lunges Up High Knees Back between cones
Bear Crawl Up and Back between cones
Pushups
Mountain Climbers
Suicides
Frog Jumps
Criss Cross Power Jump / Squat
Up Down Plank
Flutter Kicks
In and Outs
Scissor Abs
V Pushups
High Knees with Twist
Dips
Friday, June 14th
Warm Up
3 Rounds: 20s, 20s, 15s
Jog on Spot
High Knees
Bum Kicks
Mummy Kicks
123s
3 Rounds, 30s, 30s, 15s
Basketball Jumps
Ski Abs
Hit the Floor
Tuck Jumps
3 Rounds, 30s, 30s, 15s
Floor Sprints
180 Degree Squat Jump
Sprawl Jumps
Switch Lunges
5 Minute Partner Run
1 Person Runs to Flags and Back while other does
BURPEES (OR Squats with a fence pushup)
Monday, June 17th
TEAM CHALLENGE
In groups of 2 complete the following list of exercises together.
You can do every exercise together and do 25 repetitions of each, or you can divide the exercises up between you!
You do not have to do these exercises in this order (i.e. you can spread the running out throughout the workout)
50 Flutter Kicks (100 all together) □
50 Burpees □
50 Mountain Climbers (100 all together) □
50 Frog Jumps □
50 Hit the Floors □
50 In and Outs □
50 Bicycle Kicks (100 all together) □
50 Power Jumps (or Squats) □
50 High Knees (100 all together) □
50 Pushups □
50 Power Jacks □
50 Walking Lunges □
50 Broad Jumps □
50 Bear Crawls □
50 Up Down Planks □
50 Criss Cross Skips □
Run to Flag 1 and Back □
Run to Flag 2 and Back □
Run to Flag 3 and Back □
Run to Flag 4 and Back □
Tuesday, June 18th
Divide in to teams of 3!
Each team has 2 cones set up about 30 meters apart.
Person 1 is at cone A, person 2 is at cone B and Person 3 is ready to run from cone A to cone B.
Round 1: Person 1 and 2 do pushups at their cones while person 3 runs from cone A to cone B. That person then switches with the person doing pushups, and the person who was doing pushups jumps up and runs back to cone A. Repeat for 3 minutes.
Round 2: Repeat above but instead of pushups do switch lunges or reverse lunges with knee to chest.
Round 3: Repeat above but instead of lunges do suicides.
Break: Everyone jog to opposite side of field and back!
Round 4: (Cones are now set up about 15 meters apart) Repeat above but Person 1 and 2 are doing a low plank while person 3 does walking lunges from cone A to cone B. Then switch.
Round 5: Hold a high plank while the third person does broad jumps from cone A to B then switch.
Round 6: V Pushups while the third person does reverse walking lunges from cone A to B then switch.
Relay Race with Slam Balls!
Divide up in to teams of 6 of equal strength (your team will either be using an 8, 10 or 20 pound ball!)
Run to the ball and throw it as far as possible using a chest pass.
Run back to your team and tag the next person so they can run and do the same thing.
See how far across the field your team can get your slam ball. Those who go toward the end will have a further distance to run but we'll do the relay race again and have you switch up your order).
Wednesday, June 19th
6 Square!
6 squares set up around field. Every square will have 3 exercises listed on a sheet of paper taped to a flag. Everyone spreads out and picks the square where they would like to start. When the instructor says go, you have 25 minutes to do this workout. You start by picking 1 of the 3 exercises in your square and completing them. Then you run to the next square and pick just 1 of the 3 exercises again. When you get to square six you need to run outside of the field and back to square 1. When you get back to the square you started at, you repeat the exercise you chose to do first then you choose a second exercise to do. Do this at all 6 squares. When you get back to where you started again, you complete all 3 exercises. Make sure you pick your favourite exercise to do first because you'll be doing it 3 times!
Square 1:
20 High Knees
20 Flutter Kicks
10 Fence Pullups
Square 2:
10 Leg Levers
10 Vertical Jumps
10 Pushups
Square 3:
10 Power Jumps
10 Jumping Lunges
10 Squats
Square 4:
Burpees (10)
Burpees (6)
Burpees (5)
Square 5:
20 Bicycle Crunch
10 Bird/Dog
10 Star Jump
Square 6:
10 Frog Jumps
20 Mountain Climbers
10 Diamond Jumps
Thursday, June 20th
600/400/200
Complete 30 repetitions of the following (or 20 or 10)
Flutter Kicks
Fence Pullups
Crunch
Criss Cross Jumps
Mountain Climbers (60/40/20)
Frog Jumps
High Knees (60/40/20)
Dips
Leg Levers
Up Down Planks
Sprawls
Fence Dips
Vertical Jumps
Lateral hops
Jumping Lunges
High Plank (30/20/10 seconds)
Broad Jumps
Front to Back Hops
Squats
Pushups
Friday, June 21st
10s Sprint or Run : 10s Jog or Walk
20s : 20s
30s : 30s
40s: 40s
30s : 30s
20s : 20s
10s : 10s
Tabata 20s On 10s Off X 4
Squats
Pushups
Jumping Lunges
Fence Dips
High Knees
Jumping Jacks
Partner Run 10 Minutes:
Squat and hold while partner runs to half then switch
High knees while partner runs to half then switch
Flutter Kicks while partner runs to half then switch
Monday, June 24th
Fitness House!
10 Squats and 10 Crunches
10 Lunges and 10 Frog Jumps
10 Sprawls and 10 Mountain Climbers
10 Pushups and 10 Suicides
20 High Knees and 10 Sprawls
Jog in place and have a drink!
Partner Runs 2 Laps and enters through the designated doors!
Tuesday, June 25th
Relay Races in Groups of 4-5 (equal fitness levels!)
This will be timed so there's no pressure to go as fast as you can and possibly sacrifice form :)
PART 1
Groups at a Level 1 Intensity: Cones will be set up 4 meters apart
Groups at a Level 2 Intensity: Cones will be set up 5 meters apart
Groups at a Level 3 Intensity: Cones will be set up 6 meters apart
Round 1: 3 minutes
Crab walk to your team's cone and then run back while your team does squats.
Round 2: 3 minutes
Burpee broad jump (or walking lunges) to your cone and then run back while your team does standing mountain climbers.
Round 3: 3 minutes
Bear crawl to your cone and run back while your team does side lunges
PART 2
Team Competition! For 5 Minutes
One person at a time sprints to flag and back, then tags their team mate.
Your team can choose to compete and try to get the highest number of flag touches or you can choose to do this just for fun! Those who want to compete and count how many flag touches their team gets will be set up on one half of the field. Those who want to just do this for fun and not count their touches will be set up with a separate flag on the other half of the field.
PART 3
Groups at Level 1 Intensity: cones will be set up 10 meters apart.
Groups at Level 2 Intensity: cones will be set up 15 meters apart.
Groups at Level 3 Intensity: cones will be set up 20 meters apart.
Round 1: 3 minutes
Sprint to cone, do 3 pushups, sprint back. Team holds low plank.
Round 2: 3 minutes
Sprint to cone, do 3 power jumps or squats, sprint back. Team holds squat.
Round 3: 3 minutes
Sprint to cone, do 3 burpees, sprint back. Team jogs on spot.
Wednesday, June 26th
DECK OF CARDS: You pick!
Option 1: Core and Legs
Hearts: Knee Hugs
Diamonds: Power Jumps
Spades: Flutter Kicks (4=1)
Clubs: In and Outs
Options 2: Arms and Legs
Hearts: Frog Jumps
Diamonds: Up Down Planks
Spades:Fence Pullups
Clubs: Power Jacks
FACE CARDS = Sprint to cone and back
JOKER = Hold 20 seconds plank
Thursday, June 27th
As Many Rounds As Possible in 20 Minutes:
Team Challenge! Valley versus MOT/Park/Base/NWR
8 High Knees
8 Elbow to Knee Crunches
8 Frog Jumps
8 Pushups
8 Mountain Climbers
8 Fence Pullups
Run to bucket at centre line to grab a stick for you team and place it in your team's bucket! Team with the most sticks at the end wins :)
Friday, June 28th
FIT TEST! (In 30 Degree Heat!)
As Many Rounds as Possible in 15 Minutes
Run to opposite side of field and back (width wise)
10 Repetitions each of:
-Frog Jumps (modified move = squats)
-Power Jacks
-Mountain Climbers (20)
-Sprawl Jumps
Walking lunges to flags and back
There will be MANDATORY water breaks throughout the workout!
As Many Rounds as Possible in 15 Minutes
Run to opposite side of field and back (width wise)
10 Repetitions each of:
-Frog Jumps (modified move = squats)
-Power Jacks
-Mountain Climbers (20)
-Sprawl Jumps
Walking lunges to flags and back
Tuesday, June 4th
1/2 Class on one end of field, half on other end.
4 cones set up on each end to make large square.
As Many Rounds as Possible in 15 Minutes:
2 Lap Run (Sprint to 1st cone, jog to 2nd, sprint to 3rd, jog to 4th)
In Middle of Square:
- 20 High Knees (20)
- 10 Power Jumps / Squat Knee Up
- 10 Power Jacks
- 10 In and Outs
1 Minute of Each of the Following:
In and Out Skipping
High Knee Skipping
Criss Cross Tuck Jump / Squat
Reverse Lunge with High Knee
Pushups
Cross Jacks
Sprawls
Squat Heel Clicks / Squats
Suicides
Scissor Skipping
Squat Skips
Wednesday, June 5th
10 Minute Partner Run
- 1 Partner Runs to Opposite Fence and Back (or half way across field and back)while other does first exercise in list below, then partners switch. Work your way down the list over the 10 minutes. If you finish start back at the top.
1. 2 Reverse Lunges with Knee to Chest & 2 Jump Squats
2. Criss Cross Power Jumps / Criss Cross Squats
3. 20 High Knees and 20 Bum Kicks
4. 2 Power Jacks and 2 Belt Kicks
5. 10 Scissor Skips and 10 In and Out Skips
Tabata (20s of work, 10s rest) X 3
Frog Jumps
High Knees
Squat Hold
Suicides
Power Knees
Switch Lunges
30 Seconds of Each of the Following
Jog
High Knees
Jog
Bum Kicks
Jog
Side Shuffle
Jog
Side Shuffle
Jog
Sprint
Jog
Thursday, June 6th
Class divides in to 2 groups, 1 at each large square.
1 minute in each corner, 2 rounds
Corner A: High Plank
Corner B: 123s
Corner C: Wide Spiderman Lunges
Corner D: Mummy Kicks
Sprint Set
10s Sprint 10s Jog
20s Sprint 20s Jog
30s Sprint 30s Jog
20s Sprint 20s Jog
10s Sprint 10s Jog
1 minute in each corner, 2 rounds
Corner A: Shoulder Tap Pushups
Corner B: Bum Kicks
Corner C: V Pushups
Corner D: 2 left 2 right 4 scissor Skips
Repeat Sprint Set
Friday, June 7th
The class divides up in to 4 groups of roughly equal fitness levels. 1 group will be in each corner of the soccer field, in the shape of a circle facing eachother. Each group will have their own bucket placed at the center of the field. The buckets will be full of wooden sticks with exercises written on them. One person from each team will run to the bucket and grab one wooden stick, then they'll return to their team and yell out the exercise. Once completed another person will run to the bucket. Take turns making runs to the bucket. While one person is running the rest of the group does bum kicks, mummy kicks, jogging on the spot, high knees, as guided by the instructor. This will go on for 20 minutes!
Monday, June 10th
12 days of fitness
12/24 high knees
11 second plank
10 power jacks
9 walking lunges
8 Fence Pushups
7 Fence pull ups
6 Vertical jumps
5 = 1 field length jog/walk
4 Power jumps
3 Jumping jacks
2 Squats
1 Surprise
Tuesday, June 11th
Fitness House
1. Power Jacks (10) Dips (10)
2. Pushups (10) lunges (8)
3. Mountain Climber(10) Hip Raise (10)
4. Burpees (8) In &Out Skips (10)
5. Water Break jog in place
In a group no bigger then three, teams work together to make their way through the assigned exercises. While one parter performs the assigned exercises, the other partner performs a jog or walk around the house. Once the assigned number of laps is completed the team switches. 20 minutes in total.
Wednesday, June 12th
30 and 45 seconds of each of the following:
High Knees x 2
Jumping Lunges x 2
Bum Kicks x 2
Fence Dips x 2
Suicides x 2
Vertical Jumps x 2
Flutter Kick x 2
Team Run: Teams of 5 slow running/power walking in single file for 8 minutes. When the whistle sounds, person at the back sprints to the front, once they get to the front the group continues to run at the slow jog pace.
2 Rounds of Tabata: 20 seconds on 10 seconds off
Burpees X 3
Power Jumps X 3
Standing Mountain Climbers X 3
Push Ups X 3
Team Challenge!
Thursday, June 13th
20 Stations, 1 Minute of each set up around the field!
Straddle Box Jumps
Side to Side Hops
Speed Skipping
Broad Jumps
Thrusters with Slam Balls
Back Fly Reverse Lunge with Theraband
Walking Lunges Up High Knees Back between cones
Bear Crawl Up and Back between cones
Pushups
Mountain Climbers
Suicides
Frog Jumps
Criss Cross Power Jump / Squat
Up Down Plank
Flutter Kicks
In and Outs
Scissor Abs
V Pushups
High Knees with Twist
Dips
Friday, June 14th
Warm Up
3 Rounds: 20s, 20s, 15s
Jog on Spot
High Knees
Bum Kicks
Mummy Kicks
123s
3 Rounds, 30s, 30s, 15s
Basketball Jumps
Ski Abs
Hit the Floor
Tuck Jumps
3 Rounds, 30s, 30s, 15s
Floor Sprints
180 Degree Squat Jump
Sprawl Jumps
Switch Lunges
5 Minute Partner Run
1 Person Runs to Flags and Back while other does
BURPEES (OR Squats with a fence pushup)
Monday, June 17th
TEAM CHALLENGE
In groups of 2 complete the following list of exercises together.
You can do every exercise together and do 25 repetitions of each, or you can divide the exercises up between you!
You do not have to do these exercises in this order (i.e. you can spread the running out throughout the workout)
50 Flutter Kicks (100 all together) □
50 Burpees □
50 Mountain Climbers (100 all together) □
50 Frog Jumps □
50 Hit the Floors □
50 In and Outs □
50 Bicycle Kicks (100 all together) □
50 Power Jumps (or Squats) □
50 High Knees (100 all together) □
50 Pushups □
50 Power Jacks □
50 Walking Lunges □
50 Broad Jumps □
50 Bear Crawls □
50 Up Down Planks □
50 Criss Cross Skips □
Run to Flag 1 and Back □
Run to Flag 2 and Back □
Run to Flag 3 and Back □
Run to Flag 4 and Back □
Tuesday, June 18th
Divide in to teams of 3!
Each team has 2 cones set up about 30 meters apart.
Person 1 is at cone A, person 2 is at cone B and Person 3 is ready to run from cone A to cone B.
Round 1: Person 1 and 2 do pushups at their cones while person 3 runs from cone A to cone B. That person then switches with the person doing pushups, and the person who was doing pushups jumps up and runs back to cone A. Repeat for 3 minutes.
Round 2: Repeat above but instead of pushups do switch lunges or reverse lunges with knee to chest.
Round 3: Repeat above but instead of lunges do suicides.
Break: Everyone jog to opposite side of field and back!
Round 4: (Cones are now set up about 15 meters apart) Repeat above but Person 1 and 2 are doing a low plank while person 3 does walking lunges from cone A to cone B. Then switch.
Round 5: Hold a high plank while the third person does broad jumps from cone A to B then switch.
Round 6: V Pushups while the third person does reverse walking lunges from cone A to B then switch.
Relay Race with Slam Balls!
Divide up in to teams of 6 of equal strength (your team will either be using an 8, 10 or 20 pound ball!)
Run to the ball and throw it as far as possible using a chest pass.
Run back to your team and tag the next person so they can run and do the same thing.
See how far across the field your team can get your slam ball. Those who go toward the end will have a further distance to run but we'll do the relay race again and have you switch up your order).
Wednesday, June 19th
6 Square!
6 squares set up around field. Every square will have 3 exercises listed on a sheet of paper taped to a flag. Everyone spreads out and picks the square where they would like to start. When the instructor says go, you have 25 minutes to do this workout. You start by picking 1 of the 3 exercises in your square and completing them. Then you run to the next square and pick just 1 of the 3 exercises again. When you get to square six you need to run outside of the field and back to square 1. When you get back to the square you started at, you repeat the exercise you chose to do first then you choose a second exercise to do. Do this at all 6 squares. When you get back to where you started again, you complete all 3 exercises. Make sure you pick your favourite exercise to do first because you'll be doing it 3 times!
Square 1:
20 High Knees
20 Flutter Kicks
10 Fence Pullups
Square 2:
10 Leg Levers
10 Vertical Jumps
10 Pushups
Square 3:
10 Power Jumps
10 Jumping Lunges
10 Squats
Square 4:
Burpees (10)
Burpees (6)
Burpees (5)
Square 5:
20 Bicycle Crunch
10 Bird/Dog
10 Star Jump
Square 6:
10 Frog Jumps
20 Mountain Climbers
10 Diamond Jumps
Thursday, June 20th
600/400/200
Complete 30 repetitions of the following (or 20 or 10)
Flutter Kicks
Fence Pullups
Crunch
Criss Cross Jumps
Mountain Climbers (60/40/20)
Frog Jumps
High Knees (60/40/20)
Dips
Leg Levers
Up Down Planks
Sprawls
Fence Dips
Vertical Jumps
Lateral hops
Jumping Lunges
High Plank (30/20/10 seconds)
Broad Jumps
Front to Back Hops
Squats
Pushups
Friday, June 21st
10s Sprint or Run : 10s Jog or Walk
20s : 20s
30s : 30s
40s: 40s
30s : 30s
20s : 20s
10s : 10s
Tabata 20s On 10s Off X 4
Squats
Pushups
Jumping Lunges
Fence Dips
High Knees
Jumping Jacks
Partner Run 10 Minutes:
Squat and hold while partner runs to half then switch
High knees while partner runs to half then switch
Flutter Kicks while partner runs to half then switch
Monday, June 24th
Fitness House!
10 Squats and 10 Crunches
10 Lunges and 10 Frog Jumps
10 Sprawls and 10 Mountain Climbers
10 Pushups and 10 Suicides
20 High Knees and 10 Sprawls
Jog in place and have a drink!
Partner Runs 2 Laps and enters through the designated doors!
Tuesday, June 25th
Relay Races in Groups of 4-5 (equal fitness levels!)
This will be timed so there's no pressure to go as fast as you can and possibly sacrifice form :)
PART 1
Groups at a Level 1 Intensity: Cones will be set up 4 meters apart
Groups at a Level 2 Intensity: Cones will be set up 5 meters apart
Groups at a Level 3 Intensity: Cones will be set up 6 meters apart
Round 1: 3 minutes
Crab walk to your team's cone and then run back while your team does squats.
Round 2: 3 minutes
Burpee broad jump (or walking lunges) to your cone and then run back while your team does standing mountain climbers.
Round 3: 3 minutes
Bear crawl to your cone and run back while your team does side lunges
PART 2
Team Competition! For 5 Minutes
One person at a time sprints to flag and back, then tags their team mate.
Your team can choose to compete and try to get the highest number of flag touches or you can choose to do this just for fun! Those who want to compete and count how many flag touches their team gets will be set up on one half of the field. Those who want to just do this for fun and not count their touches will be set up with a separate flag on the other half of the field.
PART 3
Groups at Level 1 Intensity: cones will be set up 10 meters apart.
Groups at Level 2 Intensity: cones will be set up 15 meters apart.
Groups at Level 3 Intensity: cones will be set up 20 meters apart.
Round 1: 3 minutes
Sprint to cone, do 3 pushups, sprint back. Team holds low plank.
Round 2: 3 minutes
Sprint to cone, do 3 power jumps or squats, sprint back. Team holds squat.
Round 3: 3 minutes
Sprint to cone, do 3 burpees, sprint back. Team jogs on spot.
Wednesday, June 26th
DECK OF CARDS: You pick!
Option 1: Core and Legs
Hearts: Knee Hugs
Diamonds: Power Jumps
Spades: Flutter Kicks (4=1)
Clubs: In and Outs
Options 2: Arms and Legs
Hearts: Frog Jumps
Diamonds: Up Down Planks
Spades:Fence Pullups
Clubs: Power Jacks
FACE CARDS = Sprint to cone and back
JOKER = Hold 20 seconds plank
Thursday, June 27th
As Many Rounds As Possible in 20 Minutes:
Team Challenge! Valley versus MOT/Park/Base/NWR
8 High Knees
8 Elbow to Knee Crunches
8 Frog Jumps
8 Pushups
8 Mountain Climbers
8 Fence Pullups
Run to bucket at centre line to grab a stick for you team and place it in your team's bucket! Team with the most sticks at the end wins :)
Friday, June 28th
FIT TEST! (In 30 Degree Heat!)
As Many Rounds as Possible in 15 Minutes
Run to opposite side of field and back (width wise)
10 Repetitions each of:
-Frog Jumps (modified move = squats)
-Power Jacks
-Mountain Climbers (20)
-Sprawl Jumps
Walking lunges to flags and back
There will be MANDATORY water breaks throughout the workout!