The following guidelines will help you understand the strength training program:
- There are 3 days of workouts (Day 1, Day 2, Day 3). It is ideal to have a day of active rest between each workout. Ideally you should get into the routine of performing your workouts on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday.
- Perform each exercise in order, ensuring that you complete the suggested number of repetitions for each exercise.
- Instructional Videos demonstrationg all of the exercises are located below.
DAY 1: (2 Sets of Each Exercise)
1) Jump Rope - 100 Revolutions
2) 20 Body Weight Squats
3) 20 Sit Ups
4) Jump Rope - 100 Revolutions
5) Single Leg Squats - 10 Each Leg
6) 30 Toe Touches
7) Jump Rope - 100 Revolutions
8) 20 Skate Hops
9) 20 Alternate V-Ups
10) Jump Rope - 100 Revolutions
11) 20 Tuck Jumps
12) 15 Supermans
13) Jump Rope - 100 Revolutions
14) 20 Split Squat Jumps
15) Front Bridge - Hold for 1 Minute
Day 2: (2 Sets of Each Exercise)
1) 40 Jumping Jacks
2) 20 Push Ups Wide
3) 300 Yard Suttle - (2 Cones 25 yards apart) Run Down and Back 6 Times
4) 40 Mountain Climbers
5 20 Push Ups Neutral
6) 300 Yard Shuttle - (2 Cones 25 yards apart) Run Down and Back 6 Times
7) 20 Skate Hops
8) 20 Push Ups Diamond
9) 300 Yard Shuttle - (2 Cones 25 yards apart) Run Down and Back 6 Times
10) 10 Burpees
11) 15 Rear Elevated Push Ups
12) 300 Yard Shuttle - (2 Cones 25 yards apart) Run Down and Back 6 Times
13) 20 Fire Hydrants
14) 20 Front Elevated Push Ups
15) 300 Yard Shuttle - (2 Cones 25 yards apart) Run Down and Back 6 Times
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