Bleachers #1

Equipment
Bleachers, pair of 5 lb weights, pair of 10 lb weights, stop watch for timing

Routine
Either with a partner, or time yourself during each bleacher run, and that is the amount of time you have to complete the exercise and rest if available time.

6 up and down bleachers (Sunshine, how many steps do you think those bleachers were at the high school?) with the following exercises in between. Therefore a total of 8 bleacher runs (6 up and downs)

Exercise

1. 30 push-ups
2. 40 walking lunges
3. 30 shoulders (pull 5 lb weight up in front of you)
4. 40 obliques (10 lb weights leaning to the side, or side sit-ups)
5. 40 bicep curls (20 for each arm - 10lb weights)
6. 30 shoulders (pull 5 lb weight up to the side of you)
7. 30 squats
8. 30 push-press (10 lbs above head)

Timed Running Workout #2

We're increasing the distance in this version of the Timed Running Workout.

Equipment
Football (or other) field OR cardio equipment

Routine
Repeat the exercise below 8x.

Exercise

Outdoors: On a field you need to sprint the long side, then jog the short side, then sprint the other long side, the walk the other short side.

Indoors: A lap around a field is usually 0.25 miles. On a treadmill or other cardio machine, sprint 0.1 miles, jog 0.03 miles, sprint 0.1 miles, and then walk 0.02 miles. Do this 8x for your workout, ending at 2 miles total

15/30/15 #1

Equipment
You will begin in the the middle of a space, and layout 15 meters to your left and 15 meters to your right. A total of 30 meters of space needed. The left most point is A, the center point is B, and the right most point is C.

Routine
Rest in between for 2 minutes - and repeat this 4 times! WE CAN DO IT!! As usual, record your time as a comment.

Exercise

1. 5 push-ups at B (the middle)
2. sprint to A, 5 push-ups (the left)
3. sprint to C, 5 push-ups (past the middle, to the right)
4. sprint to B, 5 squats (the middle)
5. sprint to A, 5 squats (the left)
6. sprint to C, 5 squats (past the middle, to the right)
7. sprint to B, 5 mountain climbers (the middle)
8. sprint to A, 5 mountain climbers (the left)
9. sprint to C, 5 mountain climbers (past the middle, to the right)
10. sprint to B, 5 burpees (the middle)
11. sprint to A, 5 burpees (the left)
12. sprint to C, 5 burpees (past the middle, to the right)
13. sprint to B, 5 sit-ups (the middle)
14. frog leap to A, 5 sit-ups (the left)
15. sprint to C, do 5 sit-ups (past the middle, to the right)
16. frog leap to B (the middle)
17. sprint to A (the left)
18. sprint to C (past the middle, to the right)
19. sprint to B (the middle)

40s #1

Equipment
You need 10 lb weights and a mile for running.

Routine
Do this once.

Exercise

1. 40 stair/wall jumps
2. 40 push-ups
3. 40 leap frog jumps
4. 40 bicep-curls (20 each arm - 10 lb weights)
5. 40 plank row and leg lift (10lb weights) - opposite arm to leg lift in a push-up position
6. 40 push press (10 lb weights) - left weights from top of shoulders up above head
7. 40 burpees
8. 40 full situps
9. 40 dips
10. 1 mile jog/walk

As usual, time yourself to have something to compare to next time.

5 Rounds, 3 Minutes Rest #1

Equipment
Space to sprint and yourself.

Routine
Run through the list below, rest 3 minutes, then run through it again, reaching a total of 5x.

Exercise

1. Sprint 200 meters
2. 30 walking lunges
3. 40 sit-ups
4. 30 back extension sit-ups
5. 20 push-ups
6. 20 mountain climbers

PUSH yourselves, and do not rest until the breaks!

Pyramid #1

This is a modified pyramid, perfect for getting started or for beginning again.

Equipment

• a pair of 10lb weights
• space to run 200 meters
• some sort of elevated surface (such a a stair or wall) to jump on. 

Routine
Complete the following steps straight through with no rest.

Exercise

1. UP THE PYRAMID! 
2. 10 push press squats with the weights
3. 20 bicep curls with weights (10 reps for each arm)
4. 50 meter run
5. 10 push press squats with the weights
6. 20 bicep curls with the weights (10 reps for each arm)
7. 20 wall/stair jumps
8. 100 meter run
9. 10 push press squats with the weights
10. 20 bicep curls with the weights (10 reps for each arm)
11. 20 wall/stair jumps
12. 10 push-ups
13. 200 meter run
14. 20 burpees without the push-up at the bottom
15. THEN BACK DOWN THE PYRAMID!
16. 200 meter run
17. 10 push press squats with the weights
18. 20 bicep curls with the weights (10 reps for each arm)
19. 20 wall/stair jumps
20. 10 push-ups
21. 100 meter run
22. 10 push press squats with the weights
23. 20 bicep curls with the weights (10 reps for each arm)
24. 20 wall/stair jumps
25. 50 meter run
26. 10 push press squats with the weights
27. 20 bicep curls with the weights (10 reps for each arm)

Record your time for comparison for the next time we do the pyramid!

Timed Running Workout #1

Time yourself to either be competitive with your workout partner(s) or keep it for yourself for comparison. Remember to always stretch before and after you work out.

Equipment
Football (or other) field OR cardio equipment

Routine
Repeat the exercise below 6x.

Exercise

Outdoors: On a field you need to sprint the long side, then jog the short side, then sprint the other long side, the walk the other short side.

Indoors: A lap around a field is usually 0.25 miles. On a treadmill or other cardio machine, sprint 0.1 miles, jog 0.03 miles, sprint 0.1 miles, and then walk 0.02 miles. Do this 6x for your workout, ending at 1.5 miles total.