PC WEST TRAVELING SUMMER WORKOUT

Monday
1. 2. 3. 4. 5. 6. Push Ups3x12-20 Crunches 3x20 Squats 3x12-20 Chair Dips 3x8-15 Tuck Jumps 3x8 Calf Raises 3x20

Tuesday
1. 2. 3. 4. 5. 6. Decline Push Ups 3x8-15 Leg Raises 3x15-20 Lunge Walk 3x12 SLDL 3x10 Double Leg Bounds 3x8 Split Squat 3x12 (6 each leg)

Thursday
1. 2. 3. 4. 5. 6. Push Ups 3x10(slow) Hyden Jumps 3x16 Chair Dips3x10 (slow) Single Leg Bounds 2x8 Squats 3x10 (slow) Bicycle Crunches 3x12

*Form Running should be performed each day after you are done with your exercises.* **Each form run should be 20 to 30 yards.** ***”Toe up, knee up, heel up. Pocket to ear.”*** Form Running 1. High Knees 2. Backward High Knees 3. Power Skips 4. High Knees into Power Skips 5. Carioka Distance Running 1. ½ speed x100yds x 2 2. ¾ speed x 100 yds x 2 3. ½ speed overstrides x 100 yds x 2 4. full speed sprints x 50 yds x 2 5. build ups (30 at ½, 30 at full, 30 at ½) x 4 ALWAYS STRETCH AFTER THE WORKOUT! Your total workout time should be no longer than 45 minutes including the running. You have worked hard all year. It is very important to maintain the muscle you have earned/gained until we regroup.

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