June 2014 Outdoor Fitness Challenge Workouts
Monday, June 2nd FIT TEST
As Many Rounds As Possible in 15 Minutes: (Everyone standing along the side of the field lengthwise)
Sprint/Jog/Walk to centre of field and back
5 Pushups (on the ground or using the fence)
20 Mountain Climbers
10 Squats or Jump Squats
10 Walking Lunges
10 Power Jacks or Side Lunges
Tuesday, June 3rd
6 SQAURE
Wednesday, June 4th
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
Thursday, June 5th
Team Challenge! Complete the following stations in small groups of 3-8 people!
Station 1:
You'll see 4 cones set up about 10 meters apart.
Sprint from the fence past all the cones until you reach the last one.
Turn around and run back but drop and do 2 burpees at each cone you pass.
You can replace the burpees with 4 squats or 4 pushups!
Station 2:
Complete 3 Rounds of the following:
8 Fence Dips
8 Fence Pullups
8 Fence Pushups
Station 3:
DICE GAME! You have to roll the dice 3 times total.
1= 40 High Knees
2= 20 Squats
3= 15 Tuck Jumps or Belt Kicks
4= 10 Sprawls
5= 12 Ski Abs
6= 10 Vertical Jumps
Station 4: Plank Challenge!
Hold a plank for as long as you can without letting your back arch or your bum come up in the air.
Station 5:
Run/Jog around entire soccer field on the outside of the fence!
To modify jog/walk around half of the soccer field on the inside of the fence.
Station 6:
You'll see 2 flags set up about 10 meters apart.
Start at flag one and do walking lunges up, then backwards walking lunges back.
Next do forward broad jumps up, then backwards broad jumps back.
Do lateral shuffles up with the left leg leading and back with the right leg leading.
Station 7:
Entire team does plank punches while one team mate at a time runs from the fence to a flag about 12 meters away and back. Once everyone on the team has done the run the station is complete.
Station 8:
25 reps of each, then 15 reps then 10:
Reverse Lunge Knee Up
Power Jacks
Mountain Climbers
Bum Kicks
Station 9:
3 Rounds
10 Side to Side Hops
10 Side Lunges
10 Suicides
10 123s
10 Jump Squats
Friday, June 6th
TEAM COMPETITION
One half of class on one side of field and the other half of class on the other .
Every time you run to the centre flag grab a popsicle stick!
The team with the most popsicle sticks at the end wins.
20 In and Outs
20 Floor Sprints
20 Criss Cross Squats
**Run to flag
30 High Knees
30 Cross Jacks
30 Straight Arm Jacks
**Run to flag
10 Burpees
10 Diamond Jumps
10 Up Down Planks**Run to flag
Walking Lunges from Fence to Line of Cones
Jog Back
Burpee Broad Jumps from Fence to Line of Cones
Jog Back
**Run to flag
Monday, June 9th
Stage 1: AMRAP 6 minutes:
20 Flutter Kicks
8 Leg Levers
10 Standing mountain climber
Stage 2: Partner Run 10 Minutes (Run or Walk )
8 Lunges and 5 Squats
20 High Knees and 10s Low Plank
10 Power Jacks and 5 Push ups
Stage 3: AMRAP 6 Minutes
16 Standing Mountain Climbers
8 Belt Kicks
10 Crunches
2 Minute Lap Jog W/ Push-ups
Tuesday, June 10th
Fitness Adventure!
The year is 2020 and Goose Bay is experiencing the worst flood in recorded history. The flood is a combination of global warming, muskrat falls and a solar flare. You and your neighbors have received word that you must evacuate from your homes and flee to higher ground.
While heading out the road, you realize that everyone has forgotten to unplug their hair dryer, computer or television (you can decide) and must return. The evacuation vehicle pulls you over and advises you that you have approximately 30 minutes to get back into town on foot, take care of the thing that you forgot and run back to the safety vehicle. You decide that thankfully since you have been doing fitness classes with Cyril all summer you can make the journey in record time. Unfortunately flood waters are rising already and you will have some obstacles to face along the way………
Distance Jog – running back into town
20 Fence Pull-ups – Pulling branches out of the way
20 Squat/Shuffle/Squat – Helping a family of kittens to safety
30 Broad Jumps – Hoping from car to car in a flooded area
10 Knock down/ Roll / Get up – Getting past low lying branches
1 field length backwards – Wind is taking your breath away
20 Push-ups - pushing logs out of the path
15 Fence Pull-ups – Pulling branches out of the way
20 Squat/Shuffle/Squat – Helping a family of puppies to safety
30 Broad Jumps – Hoping from car to car in a flooded area
10 Knock down/ Roll / Get up – Getting past low lying branches
1 field length backwards – wind is taking your breath away
20 Push-ups - pushing logs out of the path
30 Belt Kick/punches – Epic fight with a bear
Distance jog – Running away from town
Can you survive????????? Dress for rain folks (it is a flood after all)
Wednesday June 11th
E4MOM (Every 4 minutes, on the minute) Participants will be required to complete the below list of exercises in 4 minutes. This 4 minute bout of exercises will happen 6 times. If you finish before you clock stops on the 4 minute mark you can use that time to rest. Time will start every 4 minutes on the minute.
7 rounds:
70 x Lateral Hops
14 x Power Jacks
7 x 25m Sprints
1 x 25m Stretch Walk
Team Challange
Thursday, June 12th
Deck of Cards
First Time Through the Deck:
Hearts: Squats
Diamonds: Switch Lunges
Spades: Flutter Kicks (4=1)
Clubs: High Knees (2=1)
FACE CARDS = Sprint to cone and back
JOKER = Hold 30 second team plank
Once Completed the entire Deck: Turn over the deck of cards, give them a shuffle and draw a number for each of the following exercises: The number equals the number of reps. Face cards equal 15.
Fence Pullups
Criss Cross Jumps
Mountain Climbers
Frog Jumps
High Knees
Dips
Leg Levers
Up Down Planks
Sprawls
Fence Dips
Vertical Jumps
Lateral hops
Broad Jumps
Pushups
Friday, June 13th
TEAM COMPETITION Class is divided into 4 teams. Once someone from your team completes a round of exercises, they must run to the centre flag and grab a popsicle stick! The team with the most popsicle sticks at the end wins.
30 High Knees
30 Cross Jacks
30 Straight Arm Jacks
**Run to flag
20 In and Outs
20 Floor Sprints
20 Criss Cross Squats
**Run to flag
10 Pushups
10 Mountain Climbers
10 Vertical Jumps
**Run to flag
Teams may choose to collect a stick from the middle or run to an opposite teams pile to collect
Monday, June 16th
PART 1: Relay Fun!
Get in to groups of 4. You have 12 minutes to complete the following:
1 person from each team does an exercise towards the cone and then runs back. Meanwhile the team is doing an exercise while waiting for their turn to go to the cone.
1st Relay: Walking lunges to cone and back while rest of group does squats.
2nd Relay: Burpee broad jumps to cone and back (or broad jumps or squat step step) while rest of group does wide spiderman lunges or standing knee to elbow.
3rd Relay: Bear crawls to cone (or lateral shuffles) and back while rest of group does juggling.
4th Relay: Crab walk to cone (or skipping run) and back while rest of group does reverse lunge knee up.
PART 2: Square Sprints
2 large squares will be set up on the soccer field, lower intensity runners at one square and higher intensity runners at the other.
Sprint 10 seconds, Jog 10 seconds
Sprint 20 seconds, Jog 20 seconds
Sprint 30 seconds, Jog 30 seconds
Sprint 20 seconds, Jog 20 seconds
Sprint 10 seconds, Jug 10 seconds
PART 3: 10 Minute Square Run with Callouts
Jog around the square and listen to the instructor who will call out exercises for you to do! Complete the exercise then continue running. Walk if needed.
Tuesday, June 17th
1 Minute Stations: Complete the following 20 stations in groups of 2-6!
Side to Side Hurdle Jumps or Hurdle Step Overs
In and Out Pushups (Opposite Knee to Elbow Fence Pushup)
6 Suicides - 6 Hit the Floor
Sprint to cone and jog back
Sprawl Jumps
Mountain Climbers
Slam Balls
5 Tuck Jumps 5 Star Jumps (or 4 lunges/4 squats)
Speed Skipping
4 Shoulder Tap Planks 4 Plank Punches (Can do against fence)
Sprint to cone and jog back
4 Lateral Jumps 4 Broad Jumps (or squat step sides, squat step forwards)
Regular Skipping
6 Forward Walking Lunges 6 Backwards Walking Lunges
20 Flutter Kicks - 10 Leg Levers
V Pushups or Fence Dips
Sprint to cone and jog back
20 Fast High Knees 10 Slow Low Knees
10 Oblique Knees - 20 Floor Sprints
Wednesday, June 18th
10-9-8-7-6-5-4-3-2-1
Switch Lunges
High Knees
Bum Kicks
Lateral Jumps
Hold 30 Second High Plank
10-9-8-7-6-5-4-3-2-1
Jump Squats
Pushups
Mountain Climbers
Flutter Kicks
Hold 30 Second Low Plank
Thursday, June 19th
Corner A (21-15-9)
High Knees (2=1)
Mountain Climbers
Power Jacks
Switch Lunges
Corner B (21-15-9)
High Knees (2=1)
Burpees
Stance Jacks
Crunches
Corner C (21-15-9)
Pushups
Straight Arm Jacks
Squat Heel Clicks
Criss Cross Squats
Corner D (21-15-9)
Vertical Jumps
Belt Kicks
In and Outs
Bum Kicks
Friday, June 20th
Warm Up: 3 Rounds 30s 30s 15s
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
10 Seconds rest
1 Minute of Each
Suicides
Switch Kicks
Wide Football Sprint
Stance Jacks
Pedal Lunges
Power Jacks
4 Pushups - 8 Floor Sprints
Front Back Frog Jumps
Power Knees
Instructor Fun Run
Mountain Climbers
Ricochet
Scissor Runs
Sprawl Jumps Jog on Spot
Monday, June 23rd: CLASS CANCELLED DUE TO THUNDER AND LIGHTENING
Tuesday, June 24th
ROUND 1
Corner A:
10-9-8-7-6-5-4-3-2-1
High Knees with Twist 2=1
Jump Squats
Corner B:
3 Rounds
5 Pushups
5 Jump Ins
5 In and Outs
5 Star Jumps
Corner C:
Sprint to flag at centre field then get back to your corner by doing anything BUT running or walking! You can broad jump, bear crawl, crab walk, lunge, skip, lateral shuffle on your way back. You choose!
Corner D:
Run to cones set up 10 meters away, walking lunges back.
Run to cones, burpee broad jump back.
Run to cones, high knee run back.
ROUND 2
Corner A:
10-9-8-7-6-5-4-3-2-1
Cross Jacks
Shoulder Tap Plank
Corner B:
3 Rounds
5 Power Jumps
5 Burpees
5 Diamond Jumps
5 Power Jacks
Corner C:
Sprint to flag at centre field then get back to your corner by doing anything BUT running or walking! You can broad jump, bear crawl, crab walk, lunge, skip, lateral shuffle on your way back. You choose! (Must be different than what you did for round 1)
Corner D:
Run to cones set up 5 meters away, moving plank back towards right
Run to cones, moving plank back towards left
Run to cones, reverse walking lunges back
Wednesday, June 25th
"600" 30 reps of 20 exercises at your own pace
1 Lap Run or 1/2 Lap Run
Switch Lunges or Reverse Lunges (1=1)
Juggling
Flutter Kicks 2=1
Pushups
Bum Kicks 2=1
Sprawls
Standing Mountain Climbers (2=1)
Tuck Jumps
Switch Kicks (1=1)
Ski Abs
1 Lap Run or 1/2 Lap Run
Floor Sprints (2=1)
Broad Jumps
123s (1=1)
Plank Jacks
Frog Jumps
Mummy Kicks (2=1)
Suicides (1=1)
Wide In and Outs
Criss Cross Squats
High Knees (2=1)
1 Lap Run or 1/2 Lap Run
Thursday, June 26th
12 Days of "Fitness" CORE WORK
12 - 12 Second Plank
11 - Flutter Kicks (2=1)
10 - Leg Levers
9 - Knee Hugs
8 - Wide Spiderman Lunges (1=1)
7 - In and Outs
6 - Standing Mountain Climbers
5 - Oblique Knees (2=1)
4 - Hip Down Side Planks (2=1)
3 - Hollow Rocks
2 - Up Down Planks (2=1)
1 - 1 Lap Run of Field
Monday, June 30th
20 Minutes Partner Work
1 Partner runs to opposite side of field and back while other does one of the following then switch.
2 Pushups 2 In and Outs
30 Flutter Kicks 10 Second Plank
5 Jumps Squats 20 High Knees
Hold High Plank
10 Hip Down Side Planks Left 10 Right
5 V Pushups 20 Mountain Climbers
3 Burpees 3 Sprawls
5 Vertical Jumps 10 Switch Lunges
Once you finish all of the above run a lap around the soccer pitch then start at the top again!
Tuesday, July 1st
CANCELLED Due to thunder and lightening.
Wednesday, July 2nd
Team Challenge! In groups of 4-8 people complete the following stations which will be set up around the field!
Station 1: Indian Run
Run around the soccer field! Run in single file at a slow pace. The person at the back of the line sprints to the front. Once they reach the front then the next person at the back of the line then sprints to the front. Keep going until you've completed a lap of the field.
Station 2:
- Team splits in to partners. 1 partner does 2 squat hops/2 lunge hops X 10 while other partner holds a low squat then switch.
- 12 partner pushups!
Station 3:
3 Rounds:
20 High Knees
10 Power Pushups or Regular Pushups
10 Jump Ins
10 Cross Jacks
5 Diamond Jumps
Station 4:
Run to flag at centre of field. Do 50 squats. Run back.
Station 5: Slam Ball Throws
One person squats and throws the slam ball using a chest pass as far as possible then runs to the back of the line. The next person runs to wear the ball landed, squats to pick up the ball then throws it as far as they can. Continue until you reach the flag. Team does bum kicks while waiting for their turn.
Station 6:
10 Wide Spiderman Lunges
10 Plank Jacks
10 Mummy Kicks (2=1)
10 Up Down Planks
10 Kickstand Touch the Floor (5 each leg)
10 Pushup Jacks or Regular Pushups
10 Power Jumps
Station 7:
Backwards run to cones then forwards run back. Repeat 3 times.
Station 8:
5 Lateral Jumps Right
5 Lateral Jump Left
5 Forward Broad Jumps
5 Backwards Broad Jumps
Do TWO TIMES!
Station 9:
Run to flag and back while partner does a left side plank. Switch.
Run to flag and back while partner does a right side plank. Switch.
Station 10:
6-5-4-3-2-1
Pushups
In and Outs
Jumping Jacks
Frog Jumps
Friday, July 4th
As Many Rounds As Possible in 15 Minutes: (Everyone standing along the side of the field lengthwise)
Sprint/Jog/Walk to centre of field and back
5 Pushups (on the ground or using the fence)
20 Mountain Climbers
10 Squats or Jump Squats
10 Walking Lunges
10 Power Jacks or Side Lunges
As Many Rounds As Possible in 15 Minutes: (Everyone standing along the side of the field lengthwise)
Sprint/Jog/Walk to centre of field and back
5 Pushups (on the ground or using the fence)
20 Mountain Climbers
10 Squats or Jump Squats
10 Walking Lunges
10 Power Jacks or Side Lunges
Tuesday, June 3rd
6 SQAURE
Wednesday, June 4th
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
Thursday, June 5th
Team Challenge! Complete the following stations in small groups of 3-8 people!
Station 1:
You'll see 4 cones set up about 10 meters apart.
Sprint from the fence past all the cones until you reach the last one.
Turn around and run back but drop and do 2 burpees at each cone you pass.
You can replace the burpees with 4 squats or 4 pushups!
Station 2:
Complete 3 Rounds of the following:
8 Fence Dips
8 Fence Pullups
8 Fence Pushups
Station 3:
DICE GAME! You have to roll the dice 3 times total.
1= 40 High Knees
2= 20 Squats
3= 15 Tuck Jumps or Belt Kicks
4= 10 Sprawls
5= 12 Ski Abs
6= 10 Vertical Jumps
Station 4: Plank Challenge!
Hold a plank for as long as you can without letting your back arch or your bum come up in the air.
Station 5:
Run/Jog around entire soccer field on the outside of the fence!
To modify jog/walk around half of the soccer field on the inside of the fence.
Station 6:
You'll see 2 flags set up about 10 meters apart.
Start at flag one and do walking lunges up, then backwards walking lunges back.
Next do forward broad jumps up, then backwards broad jumps back.
Do lateral shuffles up with the left leg leading and back with the right leg leading.
Station 7:
Entire team does plank punches while one team mate at a time runs from the fence to a flag about 12 meters away and back. Once everyone on the team has done the run the station is complete.
Station 8:
25 reps of each, then 15 reps then 10:
Reverse Lunge Knee Up
Power Jacks
Mountain Climbers
Bum Kicks
Station 9:
3 Rounds
10 Side to Side Hops
10 Side Lunges
10 Suicides
10 123s
10 Jump Squats
Friday, June 6th
TEAM COMPETITION
One half of class on one side of field and the other half of class on the other .
Every time you run to the centre flag grab a popsicle stick!
The team with the most popsicle sticks at the end wins.
20 In and Outs
20 Floor Sprints
20 Criss Cross Squats
**Run to flag
30 High Knees
30 Cross Jacks
30 Straight Arm Jacks
**Run to flag
10 Burpees
10 Diamond Jumps
10 Up Down Planks**Run to flag
Walking Lunges from Fence to Line of Cones
Jog Back
Burpee Broad Jumps from Fence to Line of Cones
Jog Back
**Run to flag
Monday, June 9th
Stage 1: AMRAP 6 minutes:
20 Flutter Kicks
8 Leg Levers
10 Standing mountain climber
Stage 2: Partner Run 10 Minutes (Run or Walk )
8 Lunges and 5 Squats
20 High Knees and 10s Low Plank
10 Power Jacks and 5 Push ups
Stage 3: AMRAP 6 Minutes
16 Standing Mountain Climbers
8 Belt Kicks
10 Crunches
2 Minute Lap Jog W/ Push-ups
Tuesday, June 10th
Fitness Adventure!
The year is 2020 and Goose Bay is experiencing the worst flood in recorded history. The flood is a combination of global warming, muskrat falls and a solar flare. You and your neighbors have received word that you must evacuate from your homes and flee to higher ground.
While heading out the road, you realize that everyone has forgotten to unplug their hair dryer, computer or television (you can decide) and must return. The evacuation vehicle pulls you over and advises you that you have approximately 30 minutes to get back into town on foot, take care of the thing that you forgot and run back to the safety vehicle. You decide that thankfully since you have been doing fitness classes with Cyril all summer you can make the journey in record time. Unfortunately flood waters are rising already and you will have some obstacles to face along the way………
Distance Jog – running back into town
20 Fence Pull-ups – Pulling branches out of the way
20 Squat/Shuffle/Squat – Helping a family of kittens to safety
30 Broad Jumps – Hoping from car to car in a flooded area
10 Knock down/ Roll / Get up – Getting past low lying branches
1 field length backwards – Wind is taking your breath away
20 Push-ups - pushing logs out of the path
15 Fence Pull-ups – Pulling branches out of the way
20 Squat/Shuffle/Squat – Helping a family of puppies to safety
30 Broad Jumps – Hoping from car to car in a flooded area
10 Knock down/ Roll / Get up – Getting past low lying branches
1 field length backwards – wind is taking your breath away
20 Push-ups - pushing logs out of the path
30 Belt Kick/punches – Epic fight with a bear
Distance jog – Running away from town
Can you survive????????? Dress for rain folks (it is a flood after all)
Wednesday June 11th
E4MOM (Every 4 minutes, on the minute) Participants will be required to complete the below list of exercises in 4 minutes. This 4 minute bout of exercises will happen 6 times. If you finish before you clock stops on the 4 minute mark you can use that time to rest. Time will start every 4 minutes on the minute.
7 rounds:
70 x Lateral Hops
14 x Power Jacks
7 x 25m Sprints
1 x 25m Stretch Walk
Team Challange
Thursday, June 12th
Deck of Cards
First Time Through the Deck:
Hearts: Squats
Diamonds: Switch Lunges
Spades: Flutter Kicks (4=1)
Clubs: High Knees (2=1)
FACE CARDS = Sprint to cone and back
JOKER = Hold 30 second team plank
Once Completed the entire Deck: Turn over the deck of cards, give them a shuffle and draw a number for each of the following exercises: The number equals the number of reps. Face cards equal 15.
Fence Pullups
Criss Cross Jumps
Mountain Climbers
Frog Jumps
High Knees
Dips
Leg Levers
Up Down Planks
Sprawls
Fence Dips
Vertical Jumps
Lateral hops
Broad Jumps
Pushups
Friday, June 13th
TEAM COMPETITION Class is divided into 4 teams. Once someone from your team completes a round of exercises, they must run to the centre flag and grab a popsicle stick! The team with the most popsicle sticks at the end wins.
30 High Knees
30 Cross Jacks
30 Straight Arm Jacks
**Run to flag
20 In and Outs
20 Floor Sprints
20 Criss Cross Squats
**Run to flag
10 Pushups
10 Mountain Climbers
10 Vertical Jumps
**Run to flag
Teams may choose to collect a stick from the middle or run to an opposite teams pile to collect
Monday, June 16th
PART 1: Relay Fun!
Get in to groups of 4. You have 12 minutes to complete the following:
1 person from each team does an exercise towards the cone and then runs back. Meanwhile the team is doing an exercise while waiting for their turn to go to the cone.
1st Relay: Walking lunges to cone and back while rest of group does squats.
2nd Relay: Burpee broad jumps to cone and back (or broad jumps or squat step step) while rest of group does wide spiderman lunges or standing knee to elbow.
3rd Relay: Bear crawls to cone (or lateral shuffles) and back while rest of group does juggling.
4th Relay: Crab walk to cone (or skipping run) and back while rest of group does reverse lunge knee up.
PART 2: Square Sprints
2 large squares will be set up on the soccer field, lower intensity runners at one square and higher intensity runners at the other.
Sprint 10 seconds, Jog 10 seconds
Sprint 20 seconds, Jog 20 seconds
Sprint 30 seconds, Jog 30 seconds
Sprint 20 seconds, Jog 20 seconds
Sprint 10 seconds, Jug 10 seconds
PART 3: 10 Minute Square Run with Callouts
Jog around the square and listen to the instructor who will call out exercises for you to do! Complete the exercise then continue running. Walk if needed.
Tuesday, June 17th
1 Minute Stations: Complete the following 20 stations in groups of 2-6!
Side to Side Hurdle Jumps or Hurdle Step Overs
In and Out Pushups (Opposite Knee to Elbow Fence Pushup)
6 Suicides - 6 Hit the Floor
Sprint to cone and jog back
Sprawl Jumps
Mountain Climbers
Slam Balls
5 Tuck Jumps 5 Star Jumps (or 4 lunges/4 squats)
Speed Skipping
4 Shoulder Tap Planks 4 Plank Punches (Can do against fence)
Sprint to cone and jog back
4 Lateral Jumps 4 Broad Jumps (or squat step sides, squat step forwards)
Regular Skipping
6 Forward Walking Lunges 6 Backwards Walking Lunges
20 Flutter Kicks - 10 Leg Levers
V Pushups or Fence Dips
Sprint to cone and jog back
20 Fast High Knees 10 Slow Low Knees
10 Oblique Knees - 20 Floor Sprints
Wednesday, June 18th
10-9-8-7-6-5-4-3-2-1
Switch Lunges
High Knees
Bum Kicks
Lateral Jumps
Hold 30 Second High Plank
10-9-8-7-6-5-4-3-2-1
Jump Squats
Pushups
Mountain Climbers
Flutter Kicks
Hold 30 Second Low Plank
Thursday, June 19th
Corner A (21-15-9)
High Knees (2=1)
Mountain Climbers
Power Jacks
Switch Lunges
Corner B (21-15-9)
High Knees (2=1)
Burpees
Stance Jacks
Crunches
Corner C (21-15-9)
Pushups
Straight Arm Jacks
Squat Heel Clicks
Criss Cross Squats
Corner D (21-15-9)
Vertical Jumps
Belt Kicks
In and Outs
Bum Kicks
Friday, June 20th
Warm Up: 3 Rounds 30s 30s 15s
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
10 Seconds rest
1 Minute of Each
Suicides
Switch Kicks
Wide Football Sprint
Stance Jacks
Pedal Lunges
Power Jacks
4 Pushups - 8 Floor Sprints
Front Back Frog Jumps
Power Knees
Instructor Fun Run
Mountain Climbers
Ricochet
Scissor Runs
Sprawl Jumps Jog on Spot
Monday, June 23rd: CLASS CANCELLED DUE TO THUNDER AND LIGHTENING
Tuesday, June 24th
ROUND 1
Corner A:
10-9-8-7-6-5-4-3-2-1
High Knees with Twist 2=1
Jump Squats
Corner B:
3 Rounds
5 Pushups
5 Jump Ins
5 In and Outs
5 Star Jumps
Corner C:
Sprint to flag at centre field then get back to your corner by doing anything BUT running or walking! You can broad jump, bear crawl, crab walk, lunge, skip, lateral shuffle on your way back. You choose!
Corner D:
Run to cones set up 10 meters away, walking lunges back.
Run to cones, burpee broad jump back.
Run to cones, high knee run back.
ROUND 2
Corner A:
10-9-8-7-6-5-4-3-2-1
Cross Jacks
Shoulder Tap Plank
Corner B:
3 Rounds
5 Power Jumps
5 Burpees
5 Diamond Jumps
5 Power Jacks
Corner C:
Sprint to flag at centre field then get back to your corner by doing anything BUT running or walking! You can broad jump, bear crawl, crab walk, lunge, skip, lateral shuffle on your way back. You choose! (Must be different than what you did for round 1)
Corner D:
Run to cones set up 5 meters away, moving plank back towards right
Run to cones, moving plank back towards left
Run to cones, reverse walking lunges back
Wednesday, June 25th
"600" 30 reps of 20 exercises at your own pace
1 Lap Run or 1/2 Lap Run
Switch Lunges or Reverse Lunges (1=1)
Juggling
Flutter Kicks 2=1
Pushups
Bum Kicks 2=1
Sprawls
Standing Mountain Climbers (2=1)
Tuck Jumps
Switch Kicks (1=1)
Ski Abs
1 Lap Run or 1/2 Lap Run
Floor Sprints (2=1)
Broad Jumps
123s (1=1)
Plank Jacks
Frog Jumps
Mummy Kicks (2=1)
Suicides (1=1)
Wide In and Outs
Criss Cross Squats
High Knees (2=1)
1 Lap Run or 1/2 Lap Run
Thursday, June 26th
12 Days of "Fitness" CORE WORK
12 - 12 Second Plank
11 - Flutter Kicks (2=1)
10 - Leg Levers
9 - Knee Hugs
8 - Wide Spiderman Lunges (1=1)
7 - In and Outs
6 - Standing Mountain Climbers
5 - Oblique Knees (2=1)
4 - Hip Down Side Planks (2=1)
3 - Hollow Rocks
2 - Up Down Planks (2=1)
1 - 1 Lap Run of Field
Monday, June 30th
20 Minutes Partner Work
1 Partner runs to opposite side of field and back while other does one of the following then switch.
2 Pushups 2 In and Outs
30 Flutter Kicks 10 Second Plank
5 Jumps Squats 20 High Knees
Hold High Plank
10 Hip Down Side Planks Left 10 Right
5 V Pushups 20 Mountain Climbers
3 Burpees 3 Sprawls
5 Vertical Jumps 10 Switch Lunges
Once you finish all of the above run a lap around the soccer pitch then start at the top again!
Tuesday, July 1st
CANCELLED Due to thunder and lightening.
Wednesday, July 2nd
Team Challenge! In groups of 4-8 people complete the following stations which will be set up around the field!
Station 1: Indian Run
Run around the soccer field! Run in single file at a slow pace. The person at the back of the line sprints to the front. Once they reach the front then the next person at the back of the line then sprints to the front. Keep going until you've completed a lap of the field.
Station 2:
- Team splits in to partners. 1 partner does 2 squat hops/2 lunge hops X 10 while other partner holds a low squat then switch.
- 12 partner pushups!
Station 3:
3 Rounds:
20 High Knees
10 Power Pushups or Regular Pushups
10 Jump Ins
10 Cross Jacks
5 Diamond Jumps
Station 4:
Run to flag at centre of field. Do 50 squats. Run back.
Station 5: Slam Ball Throws
One person squats and throws the slam ball using a chest pass as far as possible then runs to the back of the line. The next person runs to wear the ball landed, squats to pick up the ball then throws it as far as they can. Continue until you reach the flag. Team does bum kicks while waiting for their turn.
Station 6:
10 Wide Spiderman Lunges
10 Plank Jacks
10 Mummy Kicks (2=1)
10 Up Down Planks
10 Kickstand Touch the Floor (5 each leg)
10 Pushup Jacks or Regular Pushups
10 Power Jumps
Station 7:
Backwards run to cones then forwards run back. Repeat 3 times.
Station 8:
5 Lateral Jumps Right
5 Lateral Jump Left
5 Forward Broad Jumps
5 Backwards Broad Jumps
Do TWO TIMES!
Station 9:
Run to flag and back while partner does a left side plank. Switch.
Run to flag and back while partner does a right side plank. Switch.
Station 10:
6-5-4-3-2-1
Pushups
In and Outs
Jumping Jacks
Frog Jumps
Friday, July 4th
As Many Rounds As Possible in 15 Minutes: (Everyone standing along the side of the field lengthwise)
Sprint/Jog/Walk to centre of field and back
5 Pushups (on the ground or using the fence)
20 Mountain Climbers
10 Squats or Jump Squats
10 Walking Lunges
10 Power Jacks or Side Lunges