So after stuffing our selves 'til we wanted to pop on Thursday, lets work it all off :)
Friday:
Run 1 mile
20 full situps (all the way to the ground, all the way to your knees, no crunches)
10 situps crossing to the left (right elbow to left knee)
10 situps crossing to the right (left elbow to right knee)
10 leg lifts (lay on your back, legs straight out, lift them all the way up then back down to ONLY 6 in. off the ground, No Touching The Ground! watch this oh so fabulous video if you don't get what I mean http://www.youtube.com/watch?v=QMY2zdyt6CY&feature=player_embedded)
45 s plank
~~~Repeat all abs 3 times then:
Run 1 mile
post mile times to comments
Saturday:
Grab a jump rope :) most gyms have them to loan out! or search your parents garage for your one from when you were a kid.
80 air squats
20 singles
60 air squats
60 singles
40 air squats
100 singles
20 air squats
140 singles
(a single is just once around, for those who know how to do double unders, cut the amount in half. but ONLY IF YOU DO THEM COMPLETELY AND KNOW HOW!)
post full workout time to comments
Sunday
rest day
Monday
on the track, start your watch then
sprint 30 seconds
rest 30 seconds (stay in place from where you ended your sprint)
for 15 minutes total
post distance to comments
Friday, November 25, 2011
Monday, November 21, 2011
11/21/11
I promise I will start putting up a weeks worth of workouts soon, I was at the 3-day this weekend and I wasn't able to post.
Here is Monday's workout, it's a leg day!
DB Squats 3x12 (like doing a normal squat with your body weight, but hold dumbbells in your hands for added resistance)
Leg extension 3x30 (on the seated machine at the gym: right 10 reps, left 10 reps, both 10 reps)
Hamstring curls 3x12
Deadlifts 3x10 (for those girls that were taught last week, or who already know)
DB Lunges 3x10 each
DB Stepups 3x10 each (dumbbells in each hand, use at least 10 lbs! and then find either a box, or a bench, and step up with one leg 10 times, then the other leg first 10 times. one side will definitely be easier!)
Run/bike/eliptical 20 minutes
Here is Monday's workout, it's a leg day!
DB Squats 3x12 (like doing a normal squat with your body weight, but hold dumbbells in your hands for added resistance)
Leg extension 3x30 (on the seated machine at the gym: right 10 reps, left 10 reps, both 10 reps)
Hamstring curls 3x12
Deadlifts 3x10 (for those girls that were taught last week, or who already know)
DB Lunges 3x10 each
DB Stepups 3x10 each (dumbbells in each hand, use at least 10 lbs! and then find either a box, or a bench, and step up with one leg 10 times, then the other leg first 10 times. one side will definitely be easier!)
Run/bike/eliptical 20 minutes
Wednesday, November 16, 2011
nov. 16
30 jumping jacks
5 pushups
25 high knees (jump and tuck your knees)
7 burpees
10 crunches
7 squats
5 pushups
7 squats
10 crunches
7burpees
25 high knees
5 pushups
30 jumping jacks
1 minute wall sit
repeat 3 times!
post time to comments
5 pushups
25 high knees (jump and tuck your knees)
7 burpees
10 crunches
7 squats
5 pushups
7 squats
10 crunches
7burpees
25 high knees
5 pushups
30 jumping jacks
1 minute wall sit
repeat 3 times!
post time to comments
Friday, November 11, 2011
11:11:11
sorry this one is so late, do it saturday if you are already busy the rest of the day :)
11 burpees
11 crunches
11 rounds!!
good luck! I will be doing this saturday morning, so I will post my time then! eek!
as a disclaimer, if you feel like the workouts are too easy please let me know! PLEASE don't hesitate to do more after these short workouts too. grab your stick and hit the wall for some wall ball.
after this first week of posting we'll see how everyone feels about the workouts and we can change them if need be. have a good friday, and tell all the veterans in your life you love and appreciate them :)
11 burpees
11 crunches
11 rounds!!
good luck! I will be doing this saturday morning, so I will post my time then! eek!
as a disclaimer, if you feel like the workouts are too easy please let me know! PLEASE don't hesitate to do more after these short workouts too. grab your stick and hit the wall for some wall ball.
after this first week of posting we'll see how everyone feels about the workouts and we can change them if need be. have a good friday, and tell all the veterans in your life you love and appreciate them :)
Thursday, November 10, 2011
The 20's workout
Run/Elliptical 20 minutes
Three rounds:
20 situps
20 squat jumps (full squat then jump as high as you can)
20 jumping jacks
Three rounds:
20 situps
20 squat jumps (full squat then jump as high as you can)
20 jumping jacks
Tuesday, November 8, 2011
Numero Uno
Awesome job at practice today! Christine and I have made the executive decision to forever skip the number nine in the star drill... So yes we will be counting like weirdos "7, 8, 10, 11" but you will learn to love it :) Also, great job at 7v7 today!! I was so proud of you guys! Things are coming together great, lets just keep moving in the right direction and next week, lets bump up the intensity.
Now on with the workout. For those of you who did this today at U-hour, awesome! For the rest of us, here is the workout the girls did:
Run 1 mile
Max pushups for 45 seconds x2
Plank 45s. x2
Jumping drill (max) 45s x2
Lunges 50 yards (forward 50 yd, backward 50 yd)
There are a lot of things to keep track of here! so keep a pencil nearby to jot things down, or better yet, find a buddy and record each other's times/numbers!
I'm going to try to add a section on the blog for workout explanations (because later when we start lifting, I want you all to have something to refer back to for instructions) so this is where you will find the "jumping drill" explanation. I will try to list them in alphabetical order... or maybe by workout type (agility, lift, etc etc). It also makes it easier for when we do a drill again at a later date and I won't have to write the instructions again, they will just be in one spot!
Now on with the workout. For those of you who did this today at U-hour, awesome! For the rest of us, here is the workout the girls did:
Run 1 mile
Max pushups for 45 seconds x2
Plank 45s. x2
Jumping drill (max) 45s x2
Lunges 50 yards (forward 50 yd, backward 50 yd)
There are a lot of things to keep track of here! so keep a pencil nearby to jot things down, or better yet, find a buddy and record each other's times/numbers!
I'm going to try to add a section on the blog for workout explanations (because later when we start lifting, I want you all to have something to refer back to for instructions) so this is where you will find the "jumping drill" explanation. I will try to list them in alphabetical order... or maybe by workout type (agility, lift, etc etc). It also makes it easier for when we do a drill again at a later date and I won't have to write the instructions again, they will just be in one spot!
Monday, November 7, 2011
Welcome!
Hi girls~
Drum roll please....... The workout blog is finally here! I will be posting workouts here on a regular basis to get everyone ready for the spring season and to kick some butt!!
How its going to work is that whenever a new workout is posted, you all will leave a comment in the comment section with either the total time it took to complete it, or how many rounds completed or weights etc etc etc. (I'll make sure to say what you need to comment with). MAKE SURE TO DO ALL THE WORKOUTS! Everyone should have access to a gym since there is one at school for free :)
So with that, see you all at practice!
-Coach Conny
Drum roll please....... The workout blog is finally here! I will be posting workouts here on a regular basis to get everyone ready for the spring season and to kick some butt!!
How its going to work is that whenever a new workout is posted, you all will leave a comment in the comment section with either the total time it took to complete it, or how many rounds completed or weights etc etc etc. (I'll make sure to say what you need to comment with). MAKE SURE TO DO ALL THE WORKOUTS! Everyone should have access to a gym since there is one at school for free :)
So with that, see you all at practice!
-Coach Conny
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