This is our summer workout. Please begin promptly. Explanations of terminology are at the bottom of the page.
Week 1
(Mon., Wed., Fri.)
10 min. Jog
10 min. Stretching
15 min. Run
Push-ups (3 sets, 15 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 30 reps per set, 2 min. break between sets)
Body Squats (3 sets, 25 reps per set, 2 min. break between sets)
Planks (3 sets, 5 reps per set )(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 25 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 12 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
2 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 8 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
10 min. Jog
10 min. Stretching
15 min. Run
Push-ups (3 sets, 15 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 30 reps per set, 2 min. break between sets)
Body Squats (3 sets, 25 reps per set, 2 min. break between sets)
Planks (3 sets, 5 reps per set )(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 25 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 12 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
2 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 8 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
Week 2
(Mon., Wed., Fri.)
10 min. Jog
10 min. Stretching
20 min. Run
Push-ups (3 sets, 20 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 40 reps per set, 1 min. break between sets)
Body Squats (4 sets, 30 reps per set, 1 min. break between sets)
Planks (3 sets, 5 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 30 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 15 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
2 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
10 min. Jog
10 min. Stretching
20 min. Run
Push-ups (3 sets, 20 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 40 reps per set, 1 min. break between sets)
Body Squats (4 sets, 30 reps per set, 1 min. break between sets)
Planks (3 sets, 5 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 30 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 15 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
2 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
Week 3
(Mon., Wed., Fri.)
10 min. Jog
10 min. Stretching
25 min. Run
Push-ups (4 sets, 20 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 40 reps per set, 1 min. break between sets)
Body Squats (5 sets, 30 reps per set, 1 min. break between sets)
Planks (3 sets, 10 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 40 reps per set, 2 min. break between sets)
Jump Squats (4 sets, 20 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
3 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
10 min. Jog
10 min. Stretching
25 min. Run
Push-ups (4 sets, 20 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 40 reps per set, 1 min. break between sets)
Body Squats (5 sets, 30 reps per set, 1 min. break between sets)
Planks (3 sets, 10 reps per set)(45 sec. / rep, 20 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 40 reps per set, 2 min. break between sets)
Jump Squats (4 sets, 20 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
10 min. Stretching
3 mile Run (Record your time)
5 min. Stretching / Rest
Manchesters (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
Week 4
(Mon., Wed., Fri.)
10 min. Jog
10 min. Stretching
Ball Handling – 3 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)
Pike Crunches (3 sets, 50 reps per set, 1 min. break between sets)
Body Squats (3 sets, 40 reps per set, 2 min. break between sets)
Planks on the ball (3 sets, 15 reps per set)(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (3 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
30 min. Run
5 min. Stretching / Rest
Manchesters w/ a ball (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
10 min. Jog
10 min. Stretching
Ball Handling – 3 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)
Pike Crunches (3 sets, 50 reps per set, 1 min. break between sets)
Body Squats (3 sets, 40 reps per set, 2 min. break between sets)
Planks on the ball (3 sets, 15 reps per set)(30 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (3 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
30 min. Run
5 min. Stretching / Rest
Manchesters w/ a ball (2 sets, 10 reps per set, 3 min. stretching / rest between sets)
5 min. Jog (Cool-down)
10 min. Stretching
Week 5
(Mon., Wed., Fri.)
10 min. Jog
15 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)
Pike Crunches (3 sets, 60 reps per set, 1 min. break between sets)
Body Squats (3 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (3 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
2 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters w/ a ball (1 set, 15 reps )
5 min. Jog (Cool-down)
10 min. Stretching
10 min. Jog
15 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (3 sets, 25 reps per set, 1 min. break between sets)
Pike Crunches (3 sets, 60 reps per set, 1 min. break between sets)
Body Squats (3 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (3 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (3 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
2 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters w/ a ball (1 set, 15 reps )
5 min. Jog (Cool-down)
10 min. Stretching
Week 6
(Mon., Wed., Fri.)
10 min. Jog
20 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 25 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 60 reps per set, 1 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)
Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
3 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters w/ a ball (2 set, 15 reps )
5 min. Jog (Cool-down),
10 min. Stretching
10 min. Jog
20 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 25 reps per set, 2 min. break between sets)
Pike Crunches (4 sets, 60 reps per set, 1 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)
Sit-ups (4 sets, 50 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 30 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
3 mile Run (Record Time), 2min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters w/ a ball (2 set, 15 reps )
5 min. Jog (Cool-down),
10 min. Stretching
Week 7
(Mon., Wed., Fri.)
10 min. Jog
10 min. Run, 3 min. Walking, 10 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 75 reps per set, 1 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)
Sit-ups (3 sets, 75 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
2 mile Run (Record Time), 2min. Break, 2 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters (1 set, 15 reps; 1 set, 10 reps; 1 set, 5 reps)(5 min. break between each set)
5 min. Jog (Cool-down), 10 min. Stretching
10 min. Jog
10 min. Run, 3 min. Walking, 10 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 75 reps per set, 1 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (4 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 2 min. btwn each set)
Sit-ups (3 sets, 75 reps per set, 1 min. break between sets)
Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
2 mile Run (Record Time), 2min. Break, 2 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters (1 set, 15 reps; 1 set, 10 reps; 1 set, 5 reps)(5 min. break between each set)
5 min. Jog (Cool-down), 10 min. Stretching
Week 8
(Mon., Wed., Fri.)
10 min. Jog
15 min. Run, 5 min. Walking, 15 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 100 reps per set, 2 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (5 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (3 sets, 100 reps per set, 2 min. break between sets)
Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters (1 set, 15 reps; 1 set, 12 reps; 1 set, 7 reps)(3 min. break between each set)
5 min. Jog (Cool-down), 10 min. Stretching
10 min. Jog
15 min. Run, 5 min. Walking, 15 min. Run
Ball Handling – 4 Sets (3 min. Juggling; Dribbling – 1 min. each, inside/outside right foot, inside/outside left foot, inside only alternating right /left foot every touch, outside only alternating right/left foot); repeat without break
Push-ups on the ball (4 sets, 30 reps per set, 2 min. break between sets)
Pike Crunches (3 sets, 100 reps per set, 2 min. break between sets)
Body Squats (4 sets, 50 reps per set, 2 min. break between sets)
Planks on the ball (5 sets, 15 reps per set)(45 sec. / rep, 15 sec. rest between reps, 1 min. btwn each set)
Sit-ups (3 sets, 100 reps per set, 2 min. break between sets)
Jump Squats (4 sets, 40 reps per set, 2 min. break between sets)
10 min. Stretching
(Tues., Thurs., Sat.)
5 min. Jog
5 min. Stretching
1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time), 1 min. Break, 1 mile Run (Record Time)
3 min. Stretching / Rest
Manchesters (1 set, 15 reps; 1 set, 12 reps; 1 set, 7 reps)(3 min. break between each set)
5 min. Jog (Cool-down), 10 min. Stretching
If you are finished, reset to week 4 and begin again!
TERMINOLOGY
Set – number of times to perform exercise
Reps – numbers of times to perform each exercise in one set
Jog – light run (around 50%) used as a warm-up, perform for specified time.
Run – full run (between 80-90%), perform for specified time or distance
Sprint - full sprint (100%), perform for specified time or distance
Manchesters – sprint 120 yards, jog back to start point in 45 seconds and repeat at the end of the 45 seconds
Plank – hold yourself in a raised push-up position (arms extended, on toes, head up, and back straight), perform for specified time
Pike Crunches – lay on back, raise legs straight in the air 90 degrees at hips, place arms above head, reach to touch your toes; perform for specified reps and sets in time allotted
Body Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, return to a standing position; perform for specified reps and sets in time allotted.
Jump Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, jump into the air as high as you can; perform for specified reps and sets in time allotted.
Set – number of times to perform exercise
Reps – numbers of times to perform each exercise in one set
Jog – light run (around 50%) used as a warm-up, perform for specified time.
Run – full run (between 80-90%), perform for specified time or distance
Sprint - full sprint (100%), perform for specified time or distance
Manchesters – sprint 120 yards, jog back to start point in 45 seconds and repeat at the end of the 45 seconds
Plank – hold yourself in a raised push-up position (arms extended, on toes, head up, and back straight), perform for specified time
Pike Crunches – lay on back, raise legs straight in the air 90 degrees at hips, place arms above head, reach to touch your toes; perform for specified reps and sets in time allotted
Body Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, return to a standing position; perform for specified reps and sets in time allotted.
Jump Squats – stand with your feet shoulder width apart, interlock your hands behind your head, squat keeping your back straight and vertical until your knees reach 90 degrees, jump into the air as high as you can; perform for specified reps and sets in time allotted.