Monday:
Go for a nice long run! I would shoot for 35-45 minutes at a medium pace. Get those legs moving after the holidays.
Tuesday:
This one seems easy, but it will be challenging!
100 FULL sit ups
100 jumping jacks (make sure your arms are going all the way up, no little T-Rex arms ladies!)
1:00 minute plank x2
Wednesday:
Practice! woohoo!
Thursday:
20 burpees
run 400m (one lap on the track, or 4 times across the field)
4 times total
Friday:
If you can get to a gym do this:
3 sets, 10 reps each of--> front arm raises (straight arms), side arm raises, "empty can" raises, all with weight
3x12 shoulder press
3x12 bicep curls
3x12 lat pull downs
3x12 seated rows
hop on the bike for 20 minutes or so, high intensity to get your cardio up!
Saturday:
scrimmage!
Sunday:
rest day :)
I will update the section about workout descriptions for the things you don't know how to do.
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