Starfish Workouts – Coach Shelley Ross
Work Out 1:
Go from laying down to standing without using hands or elbows 5 times.
From standing attempt to touch toes without bending at the knees. 3 times hold each stretch 10
seconds.
Laying on back hands at side practice good straight flutter kicks for 15 seconds. Rest for 10
seconds between kicks repeat 5 times.
Laying on stomach practice 10 perfect breast stroke kicks slowly.
10 wall push ups
10 frog jumps(touch the group each jump)
10 jumping jacks
Repeat one more time
Work Out 2:
Sitting position legs together attempt to touch toes with out bending knees. 3 times hold each
stretch 10 seconds.
Sitting position feet slightly outside of shoulders attempt to touch toes on left then right foot
without bending knees. 3 times hold each stretch 10 second
Sitting position legs together point toes straight then flex them back 15 times.
Standing balance on each foot 5 times for 15 seconds
15 wall push ups
15 frog jumps throw arms to stream line
15 jumping jacks
Repeat one more time
Work Out 3:
Seated in butterfly position attempt to get legs flat to the floor for 15 seconds.
Move to child's pose, transition to cat then cow and back to child's hold each pose for 20
seconds.
Laying on back hands at side practice good straight flutter kicks for 20 seconds. Rest for 10
seconds between kicks repeat 5 times.
Laying on stomach practice 20 perfect breast stroke kicks slowly.
10 lunges
5 regular push ups
25 jumping jacks
Repeat one more time
Rising Stars 1 Workouts – Coach Amanda Hogan
Workout #1
 10 Burpees – start standing, hands to ground, jump back to plank, push up,
jump feet to hands, jump up in streamline

30 sec Plank – keep body straight by pulling belly button to back (hold abs
tight)

15 full body sit ups – start laying down on back arms and legs stretched
straight. All at once bring arms and back up and legs in to body. (Sitting on
tailbone hugging knees.) Return to start position.

30 sec supermans – Lay flat on belly arms straight in front (position 11). Lift
arms, head, chest, and straight legs off the ground as to fly. Try to keep toes
pointed and together.
 Run around your building 3 times.
REPEAT ENTIRE WORKOUT 3 TIMES
Workout #2
 “flow” from plank to down dog 10 times – Start with straight body in plank,
stay for a few seconds, move to down dog position – hips push high, head
drops down to look towards feet. Try to keep back straight while pushing
chest towards feet. Return to plank position. All movement is done without
moving hands or feet.
(down dog)

30 lunges (15 each leg) – hands on hips, take a big step forward, bend back
knee down to ground without actually touching. Either return front foot to
back and repeat OR step back foot to meet the front and walk with it.

30 sec superman with kicks – same start as before but add straight leg,
pointed toe flutter kicks

60 Balance twists (side to side) – balance on tailbone with knees bent knees
together (ok to rest feet on ground the first round), twist upper body to touch
the ground on each side. Each touch is 1.
 Run around your building 3 times
REPEAT ENTIRE WORKOUT 3 TIMES
Workout #3
 30 Jumping Jacks

10 Push ups – keep body straight. Move hips and shoulders towards ground
together at one time.

10 cat/cow with a 5 sec pause in each position – on hands and knees directly
under shoulders and hips. Cow – lift chin and drop belly towards ground. Cat
– drop head, round back upwards.

10 Opposite arm and leg raise balance – on hands and knees, lift R arm and L
leg straight pointing away from body. Hold pose as still as possible for the
count of 10. Return them to ground and lift the other arm and leg, hold, count
to 10, repeat.
(see above)
 Run around your building 3 times
REPEAT ENTIRE WORKOUT 3 TIMES
Dryland Workout
Rising Stars 2 – Coach Laura Dobbs
YOGA DAY
1.
Lotus Pose: One leg in front of the other is fine – or one up, one
down, or full lotus position. Focus on: TALL BACK and engage core - push
spine forward to belly button, and lift chest/shoulder. Try to keep knees flat
to side. Be aware of your breathing – inhale and exhale slowly and relax.
Hold pose for 1 – 2 minutes.
2.
Balancing Table Pose: Start with a good table top position. Keeping
back flat and head in line with your spine, lift an arm and the opposite leg
and hold for 1 minute. Return to table top, and switch to lift the other arm
and opposite leg, hold for 1 minute.
3.
Threading the needle: Starting in table top pose, stay on knees
and one arm bent at 90 degrees, threading other arm under the body and
across. Balance on shoulder, not head as you twist arm under. Hold for 1
minute. Return to table top, and switch to other side. Hold for 1 minute and
return to table top.
4.
Downward Dog: Start with hands shoulder width apart toes
facing forward. Place hands on ground and walk them outward. Make sure
you keep back flat and head in line with the spine. Core should be engaged.
Knees may bend but try to keep heels on ground. Hold for 1 -2 minutes.
Relax back/shoulder blades as you breathe in and out.
5.
Child’s Pose: Be sure big toes are touching and pointing
behind body, knees slightly apart, arms stretched to the front, head in line
with spine. Hold with arms forward for 1 minute. Lift head just enough to
walk arms to the right at about a 45 degree angle, and hold in a lateral
position for 1 minute. Lift head again, and walk arms to the other side,
holding again for 1 minute.
6.
Cobra Pose: Lay on ground with toes pointed back, hands
alongside ribcage with eyes down. Push up with arms and lift shoulders and
head up and back. Press hips into the ground as body arches. Hold for 1
minute.
7.
Revisit child’s pose, holding for 1 minute with hands at side.
Remember, big toes together, knees wide.
8.
Another Cobra Pose – may try advanced variation. Either do
above cobra pose (#6) a second time, or attempt to do advanced pose. Even
if it is not into the full position, attempting to lift feet and bend knees toward
head as pictured is just fine! Just give it a try!! Hold for 1 minute in whatever
position is best for you today!!
9. Child’s Pose – you choose variation!! Either place arms in front or arms at
side and hold for 1 minute!
10.
Cat-Cow: Focus on breathing here! Exhale into cat as head
rises and belly presses down. Inhale as back rises and belly pulls upward.
Make sure there is a good range of motion in spine/belly in both directions.
Slowly transition between positions as it connects to your breathing for 1
minute.
11.
Beginning Camel Pose: Sit on knees with waist up tall. Place hands
on hips with fingers pointing to the ground and push hips forward while
keeping core engaged. If you can, let head lay backward. Hold for 1 minute.
12.
Mid-level Camel Pose: If beginning pose worked well, try the midlevel pose. If Beginning pose was challenging – JUST REDO BASIC POSE!!!
For midlevel pose, sit on knees with waist up tall. Lift one hand up overhead
and bring it behind back and place it on ankle. Lift other hand up as high as
you can – somewhere between 45 degrees in front of face to 45 degrees
behind head. Hold pose for 1 minute. Bring arm in the air down to side, and
lift arm from behind back to front of body. Do same thing on other side,
holding again for 1 minute.
13. Child’s Pose – you choose if arms go in front or at side, whichever is more
comfortable for you! Hold for 1 minute.
14.
Pigeon pose: Start in Table Top pose. While putting
weight on arms, bring one leg up underneath hip and slide the other leg back
behind your body. NOTE: IN the picture, the front leg is at a 90 degree angle
in front of hips/body. This is eventually the GOAL, but you will likely need to
start with a much smaller angle and they foot closer to the hip. THE KEY to
pigeon is that the HIPS stay SQUARE!!!! The position of your hips is MORE
IMPORTANT than the placement of your front foot, at least initially!!! We will
work on this…don’t worry!! Hold position for 1 minute…then move off hands
to elbows as shown below. Hold on elbows for 1 minute. Switch sides and
repeat same two positions each for 1 minute.
RISING STARS 2
Countdown Day
Do each block of numbers (all of 50’s, all of 40’s, etc.) without stopping. Then rest
for designated time before beginning the next block!
50 Jumping Jacks
50 Crunches
50 Bicycle Crunches
50 Count Plank Hold (on elbows or straight arms, you choose!)
2 minutes rest
40 knee up’s – running in place – each time Right knee comes up = 1!!!
40 “I’s” on the wall – Stand facing wall, arms up overhead in position 11 (like an I),
bring arms back, squeezing shoulder blades together each time.
40 “Y’s” on the wall – Standing facing the wall with arms at 10 and 2 o’clock (like a
Y), and bring arms back squeezing shoulder blades together each time.
40 “T’s” on the wall – Standing facing the wall again with arms at 9 and 3 o’clock
(like a T), and bring arms back squeezing shoulder blades together each time.
2 minutes rest
30 side steps to right – start with feet together – move right foot to side, squat, step
back to middle
30 side steps to left – same as above, but move left foot to side before squat
30 squats – lift arms in front of face/shoulder, chest forward
30 calf raises on a step or curb, push up on tippe toes and let heels drop below feet
1 minute rest
20 standing twists – stand with feet shoulder width apart – lift arms up out to side, rotate body side
to side so that arms end up in front of and behind body.
20 russian walks – walk forward kicking one leg up to a 90 degree angle and touch toes with opposite
hand.
20 A Steps – bring knee up as you move forward in a skip like motion, touch knee with opposite
elbow when it is up at top.
20 Wall “W’s” – put back against wall, and arms up overhead at 11 & 1. Bring elbows down so that
hands end up by ears and a “W” shape is formed. Extend arms back up to 11 & 1. As you go through
motion, squeeze shoulder blades together.
1 minute rest
10 wall push ups
10 plank push ups
10 Burpees
10 triceps dips – use a bench or two chairs (have someone help hold them still!), or the side of the
bathtub, and place feet out in front of you – dip hips down so that arms bend to a 90 degree angle.
Rising Stars 2
Personal Log Day
Throughout the season, we will have regular “assessment days” in dryland where
we will look to measure our progress in our dryland work. Some of this will be
subjective (are we doing the excercises better), and some will be quite objective
(how many can we do in a certain amount of time). To help us with this, we will
gather some baseline data and see where we are when we start the season!
You may want to have someone help you with this workout!! They can help time
your sets and write numbers. If you don’t have a helper, take the time you need
between exercises to record and track your progress! You will do 2 rounds of
exercises. Count how many repetitions of each you can do in a 1 minute time frame
and record the number on your log. You should take 15 – 30 seconds in between
each exercise to record your number for the first round. Then take 2 minutes rest
between rounds. Plan to turn in your form when we come back to practices! All
forms should be turned in no later than September 13th!!
Name____________________________
Exercise
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
Jumping Jacks
Burpees
Squats
Crunches
Side plank (right arm down – can you hold for 1
minute?)
Side plank (left arm down – can you hold for 1 minute?)
Running in place steps (each foot counts as one)
Push ups (specify type: wall, knee or plank – all ok!)
Calf raises
Inch Worms
Triceps dip
Bicycle crunches
Straight arm plank (can you hold for one minute)
Round 1
# completed in 1
minute
Round 2
# completed in 1
minute
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Dryland Workout
Yellow 1 – Coach Laura Dobbs
YOGA DAY
1.
Lotus Pose: One leg in front of the other is fine – or one up, one
down, or full lotus position. Focus on: TALL BACK and engage core - push
spine forward to belly button, and lift chest/shoulder. Try to keep knees flat
to side. Be aware of your breathing – inhale and exhale slowly and relax.
Hold pose for 1 – 2 minutes.
2.
Balancing Table Pose: Start with a good table top position. Keeping
back flat and head in line with your spine, lift an arm and the opposite leg
and hold for 1 minute. Return to table top, and switch to lift the other arm
and opposite leg, hold for 1 minute.
3.
Threading the needle: Starting in table top pose, stay on knees
and one arm bent at 90 degrees, threading other arm under the body and
across. Balance on shoulder, not head as you twist arm under. Hold for 1
minute. Return to table top, and switch to other side. Hold for 1 minute and
return to table top.
4.
Downward Dog: Start with hands shoulder width apart toes
facing forward. Place hands on ground and walk them outward. Make sure
you keep back flat and head in line with the spine. Core should be engaged.
Knees may bend but try to keep heels on ground. Hold for 1 -2 minutes.
Relax back/shoulder blades as you breathe in and out.
5.
Child’s Pose: Be sure big toes are touching and pointing
behind body, knees slightly apart, arms stretched to the front, head in line
with spine. Hold with arms forward for 1 minute. Lift head just enough to
walk arms to the right at about a 45 degree angle, and hold in a lateral
position for 1 minute. Lift head again, and walk arms to the other side,
holding again for 1 minute.
6.
Cobra Pose: Lay on ground with toes pointed back, hands
alongside ribcage with eyes down. Push up with arms and lift shoulders and
head up and back. Press hips into the ground as body arches. Hold for 1
minute.
7.
Revisit child’s pose, holding for 1 minute with hands at side.
Remember, big toes together, knees wide.
8.
Another Cobra Pose – may try advanced variation. Either do
above cobra pose (#6) a second time, or attempt to do advanced pose. Even
if it is not into the full position, attempting to lift feet and bend knees toward
head as pictured is just fine! Just give it a try!! Hold for 1 minute in whatever
position is best for you today!!
9. Child’s Pose – you choose variation!! Either place arms in front or arms at
side and hold for 1 minute!
10.
Cat-Cow: Focus on breathing here! Exhale into cat as head
rises and belly presses down. Inhale as back rises and belly pulls upward.
Make sure there is a good range of motion in spine/belly in both directions.
Slowly transition between positions as it connects to your breathing for 1
minute.
11.
Beginning Camel Pose: Sit on knees with waist up tall. Place hands
on hips with fingers pointing to the ground and push hips forward while
keeping core engaged. If you can, let head lay backward. Hold for 1 minute.
12.
Mid-level Camel Pose: If beginning pose worked well, try the midlevel pose. If Beginning pose was challenging – JUST REDO BASIC POSE!!!
For midlevel pose, sit on knees with waist up tall. Lift one hand up overhead
and bring it behind back and place it on ankle. Lift other hand up as high as
you can – somewhere between 45 degrees in front of face to 45 degrees
behind head. Hold pose for 1 minute. Bring arm in the air down to side, and
lift arm from behind back to front of body. Do same thing on other side,
holding again for 1 minute.
13. Child’s Pose – you choose if arms go in front or at side, whichever is more
comfortable for you! Hold for 1 minute.
14.
Pigeon pose: Start in Table Top pose. While putting
weight on arms, bring one leg up underneath hip and slide the other leg back
behind your body. NOTE: IN the picture, the front leg is at a 90 degree angle
in front of hips/body. This is eventually the GOAL, but you will likely need to
start with a much smaller angle and they foot closer to the hip. THE KEY to
pigeon is that the HIPS stay SQUARE!!!! The position of your hips is MORE
IMPORTANT than the placement of your front foot, at least initially!!! We will
work on this…don’t worry!! Hold position for 1 minute…then move off hands
to elbows as shown below. Hold on elbows for 1 minute. Switch sides and
repeat same two positions each for 1 minute.
Yellow 1
Countdown Day
Do each block of numbers (all of 50’s, all of 40’s, etc.) without stopping. Then rest
for designated time before beginning the next block!
50 Jumping Jacks
50 Crunches
50 Bicycle Crunches
50 Count Plank Hold (on elbows or straight arms, you choose!)
2 minutes rest
40 knee up’s – running in place – each time Right knee comes up = 1!!!
40 “I’s” on the wall – Stand facing wall, arms up overhead in position 11 (like an I),
bring arms back, squeezing shoulder blades together each time.
40 “Y’s” on the wall – Standing facing the wall with arms at 10 and 2 o’clock (like a
Y), and bring arms back squeezing shoulder blades together each time.
40 “T’s” on the wall – Standing facing the wall again with arms at 9 and 3 o’clock
(like a T), and bring arms back squeezing shoulder blades together each time.
2 minutes rest
30 side steps to right – start with feet together – move right foot to side, squat, step
back to middle
30 side steps to left – same as above, but move left foot to side before squat
30 squats – lift arms in front of face/shoulder, chest forward
30 calf raises on a step or curb, push up on tippe toes and let heels drop below feet
1 minute rest
20 standing twists – stand with feet shoulder width apart – lift arms up out to side, rotate body side
to side so that arms end up in front of and behind body.
20 russian walks – walk forward kicking one leg up to a 90 degree angle and touch toes with opposite
hand.
20 A Steps – bring knee up as you move forward in a skip like motion, touch knee with opposite
elbow when it is up at top.
20 Wall “W’s” – put back against wall, and arms up overhead at 11 & 1. Bring elbows down so that
hands end up by ears and a “W” shape is formed. Extend arms back up to 11 & 1. As you go through
motion, squeeze shoulder blades together.
1 minute rest
10 wall push ups
10 plank push ups
10 Burpees
10 triceps dips – use a bench or two chairs (have someone help hold them still!), or the side of the
bathtub, and place feet out in front of you – dip hips down so that arms bend to a 90 degree angle.
Yellow 1
Personal Log Day
Throughout the season, we will have regular “assessment days” in dryland where
we will look to measure our progress in our dryland work. Some of this will be
subjective (are we doing the excercises better), and some will be quite objective
(how many can we do in a certain amount of time). To help us with this, we will
gather some baseline data and see where we are when we start the season!
You may want to have someone help you with this workout!! They can help time
your sets and write numbers. If you don’t have a helper, take the time you need
between exercises to record and track your progress! You will do 2 rounds of
exercises. Count how many repetitions of each you can do in a 1 minute time frame
and record the number on your log. You should take 15 – 30 seconds in between
each exercise to record your number for the first round. Then take 2 minutes rest
between rounds. Plan to turn in your form when we come back to practices! All
forms should be turned in no later than September 13th!!
Name____________________________
Exercise
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
Jumping Jacks
Burpees
Squats
Crunches
Side plank (right arm down – can you hold for 1
minute?)
Side plank (left arm down – can you hold for 1 minute?)
Running in place steps (each foot counts as one)
Push ups (specify type: wall, knee or plank – all ok!)
Calf raises
Inch Worms
Triceps dip
Bicycle crunches
Straight arm plank (can you hold for one minute)
Round 1
# completed in 1
minute
Round 2
# completed in 1
minute
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yes/no held___sec
Yellow 2 Workouts – Coach Audrey Cormack
"Perfect 10"
Stretch:
Outside on side walk
Everything is done the length of your house or driveway
Each exercise is followed by - 10 push ups / 10 jumping jacks / 10 burpies - dependent on which
round
Set:
3 Rounds
1) push ups - 10
2) jumping jacks - 10
3) burpies - 10
1) Leapfrog - squat low with arms in front then jump forward with a soft landing
2) High knee run - with arms at a 90 degree angle and hands over knees - touch knees to palms
at a fast pace
3) Hopscotch - hop forward feet together in and hop forward feet apart out
4) Sumo squats - start facing the house with toes pointing outward - squat low - pivot on forward
foot to face street squat low - pivot and repeat
5) Monster walk - kick right leg up to 90 degrees and touch toes with left hand - switch and
repeat
6) Bear crawl - crawl with keeping hands on the ground - hips up and core tight
7) Inchworms - standing feet together bend to touch the ground im front of feet and walk hands
forward to fully extended plank position then while keeping hands on the ground walk feet to
hands - repeat
8) Streamline tippy toes -stand with streamline arms towards the sky - extend to your tip toes and
walk on tippy toes
9) Karaoke left side - with your body sideways and keeping your upper body still and swiveling
your hips step with left foot out and bring right foot behind left - then step with left foot again and
bring the right foot in front of the left - repeat
10) Karaoke right side - same as above but starting with right foot
-------------------------------------------------------------------------------------
"Plyo - oh - my - oh!"
Stretch:
The Warm-up
-Jog in place (1 min)
-Four square (1min) - (maybe in the kitchen) small hops - hop front -hop left - hop back - hop
right - repeat
-Lateral jumps (1min) - hop left and right over rolled towel
-High knee run (1 min)
-Jump rope (1 min) - pretend if you don't have a rope
The Set:
Tuck jumps(15) - standing feet together - jump straight up and bring knees high to chest wrapping
your hands around legs and release quickly land softly with bent knees repeat
--Jumping jacks (20)
--30 sec plank
--30 sec rest
Burpies (15) - starting in standing position - place hands down outside of your feet and jump your
legs straight back to push up position -(you may add a push-up here) then jump legs back to
hands and jump straight up - repeat
--Jumping jacks (15)
--40 sec plank
-- 30 sec rest
Mtn climbers (50) - start in plank position - alternating legs bring knees to chest and back out to
plank position - repeat
--Jumping jacks (10)
--50 sec plank
-- 30 sec rest
Squats (20) -can be done with a chair - but do not sit down - with feet slightly wider than shoulder
width - squat down as if you were sitting in a chair trying to bend your knees to a 90 degree angle
while keeping your back straight and stand back up - while squating do not let your knees go past
your toes - if they are sit back further
--Jumping jacks (5)
--60 sec plank
-- 30 sec rest
Lunges right leg (20) - keeping your feet shoulder width apart - take one step forward and bend
knees to a 90 degree angle and keeping your back straight up and down do not lean forward repeat
- jumping jacks (10)
-50 sec plank
-30 sec rest
Lunges left leg (20) - same as above
-Jumping jacks(15)
-40 sec plank
-30 sec rest
Squat jumps (20) - same as above squats - but adding a jump at the end - landing on soft knees
Jumping jacks (20)
-30 sec plank
-30 sec rest
"Killer Abs"
Repeat 3 times
Stretch
-- 50 crunches - legs at a 90 degree agle off the ground and a flat back - lift upper
back off ground keeping your chin pointed towards the ceiling
--50 bicycles crunches -starting with one leg at a 90 degree angle off the ground and
the other fully extended and 6 inches off the ground - crunch up with hands behind
ears and elbows pointing out - while twisting touch left elbow to right knee relax
down and switch
--50 alt toe touches - this can be done at the wall with your legs flat on the wall or
while laying on your back and feet pointed towards the ceiling - crunch up and
touch right hand to left foot lower yourself and crunch up and touch left hand to
right foot - repeat
--1 min plank hold - on elbows or hands - set your hands/elbows directly under
your shoulders - raise body off ground with a flat back and hold position keeping
your core tight
30 sec rest
30 straight leg sit-ups - lay flat on the ground - while keeping legs on the ground situp and reach forward to touch toes
30 right side crunch - knees to the left side crunch up - elbow towards hip
30 left side crunch - knees to the right side crunch up - elbow toward hip
1 min plank up/downs - up on with your hands directly under shoulders hold for 15
secs and lower yourself to your elbows and hold for 15 secs - repeat - hold core tight
the entire time
30 sec rest
30 reverse crunch - sitting on hands - fully extend legs out together 6 inches above the ground bring
knees up towards your chest and then back out to straight legs without touching the ground
50 Russian twists - sitting on ground lift feet off the ground - twist torso left to right - touch the
ground at every twist
20 oblique v-ups(r) - lay on your left side - simultaneously lift legs together and upper body - touch
your toes and relax back down
20 oblique v-ups (l) - same as above but on lay on right side
1 min plank
30 sec rest
100 flutter kicks -lay flat on your back and sitting on your hands with your feet 6inches off the
ground - alternate kicks keeping legs straight and toes pointed
50 bicycle crunches
50 alt toe touches
1 min plank hold
30 sec rest
Peace out!!
Navy and Navy Elites Workouts – Coach Abby Turner
DAY 1:
Warm-Up:
50 jump rope
10 push-ups
40 jump rope
10 squats
30 jump rope
10 burpees
20 jump rope
10 lunges (5 each leg)
10 jump rope
Main Set:
3 rounds:
50 air squats
15 supermans
9 v-ups
Time yourself on this workout. Your score for the main set is the time it takes you to do all 3 rounds. Be
sure to write down your score!
------------------------------------------------------------------DAY 2:
Warm-Up:
400 meter run (basically once around a track, or you can just time yourself running for 2:30). If you want
to get really technical, go to www.mapmyrun.com and map out the distance from your house
THEN 2x's through:
10 air squats
20 sit-ups
10 dips (using a chair or hearth or a staircase with legs stretched straight out in front of you)
Main Set:
Explanation of the exercise "Toes to Pole": Using a bed post or a wall or a railing post or something tall
and vertical, lay down flat on the ground, with your head next to the post. Wrap your hands around the
post (which should be behind your head). Assuming the post is tall, you will lift your toes up above your
body to touch your toes to the post and then lower your heels back down to the ground. That counts as one
(1) rep of "Toes to Pole".
Rules of the Main Set:






Set a timer to 1:00 and you will do rounds of 1:00.
You do not get breaks in between the 1:00 rounds.
Every minute, at the start of the minute, you will do 15 "Toes to Pole"
For the remainder of that minute, you will do burpees.
The Toes to Pole are not optional. You must do those first during each minute before you can
start in on burpees.
Do not start your count over for each new minute. Keep a running total.
Your score for this workout is the running total of the number of burpees you can do during your "off time"
once your "Toes to Pole" are complete. Be sure to record your score!!
-----------------------------------------------------------
DAY 3:
Warm-Up:
50 mountain climbers
40 sit-ups
30 supermans
20 lunges (10 on each leg)
10 push-ups
Main Set:
This will be easiest (and more fun) if you have a teammate, friend, or family member helping you keep
track of time!
Explanation: "Tabata" means 8 rounds of :20 working hard and :10 resting (in other words, 1 round of
Tabata will take 4:00 total, working for :20 at a time, and then resting for :10 before the next round of
work)
Tabata Air Squats
then Run 400 meters
-- 1:00 break -Tabata Push-ups (bonus points if you can do pull-ups instead!)
then Run 400 meters
-- 1:00 break -Tabata Sit-Ups
then run 400 meters
You will need to count how many reps you can do during each :20 of work. Start your count over after
every break. Your Score is the lowest number during any given "Tabata". For example, for your Air
Squats Tabata, let's say you crank out 15 squats during your first :20. Then, you get in 12 during your
second :20 of work. By the time your 5th :20 comes, you're tired and you only get in 4, but then you get
your second wind and you finish 12 during all of your remaining :20 segments. Your total score for Air
Squats would be 4.
Be sure to record your score for ALL 3 rounds of Tabata. If possible, record your overall time for the 400
meter runs (total for all 3 runs).
Have fun, and work hard!! Make time to do these--from start (warm-up) to finish (end of the Main Set),
these will not take more than 30-40 minutes at very most.
Senior/National Workouts – Coach Bill Christensen
1) Stretch/Yoga – hold each stretch for 20 seconds, go through 2 rounds each
a. Alternate Cobra and hips to heels
b. Hips to heels to right and left
c. Thread the needle and thread the needle with other arm raised
d. Cat/cow
e. Seated back twist
f. Hug your knee
g. Hug your knee inside and outside
h. Hamstring stretch
i. Figure Four
Do Stretch/Yoga before the start of each dryland session.
Session 1
5 minutes planks – Doesn’t have to be straight through
3 rounds, with a minute rest b/w rounds
Walking Lunges
Push-ups
Burpees
1st Round of 20 Reps, 2nd Round 30 Reps, 3rd 40 reps
Session 2
Stretch/Yoga
5 minutes Abs – Doesn’t have to be straight through and your choice of abs
3 rounds of jump rope :30 on, :30 off (if no jump rope, pretend)
Jog/ Walk – 1 minute walk – 2 minutes jog, 1 minute walk – 3 minutes jog, 1 minute
walk - 4 minutes job
Push-ups – 6 x 10 as 2 sets incline, 2 sets decline, 2 sets regular
Session 3
Stretch/Yoga
5 minutes Planks (doesn’t have to be straight through)
3 x :30 Handstands
3 to 10 Cartwheels
Go through Push-ups/ Air Squats 2 times
4 x 10 Push-ups – 1) wall push-ups 2) Incline Push-ups 3) Regular or knee 4) 3 count
In between rounds of push-ups do 50 Air Squats