Jolly July Workouts!

I hope you all are having an amazing summer and enjoying your time off!!!

I am sorry it has taken me so long to get your summer conditioning program posted! Here are the
workouts I need you all to do these this month in order for you to be in shape once we get back to practicing at the school. There are only 4ish workouts per week, I don't care which days you choose to condition, just make sure you do all the workouts each week.

I need you all to grab a piece of paper and write your name on it. Whenever the program asks you to "record time," please write down the amount of time it took you to complete the workout on this piece of paper. I will collect your paper on JULY 31ST when we return to practice at the school. If you do not bring your paper you WILL run multiple suicides, no excuses.

Week One: July 1st - July 7th
1) 5 Rounds:
10 Squats
10 Heel Raises
20 Push-up Position Arm Circles
10 Chair Dips
THEN:
30 Crunches*
25 Bicycle Crunches
20 Sit-ups*
15 V-ups*
(use medicine ball or weights if you have them with exercises that have * next to them)

2) 5 Rounds:
5 REAL push-ups
10 arm circles
5 burpees
30 sec. plank

3) 10 Rounds:
10 Squats
5 Burpees

4) *RECORD TIME*
Run one mile and record your time
THEN: (use medicine ball if you have one)
50 crunches
25 sit-ups
1 minute hollow hold


Week Two: July 8th - July 14th
1) One Minute Stations:
-squats
-lemon squeezers
-wall sit
-push-ups
-alternating lunges (holding dumbbells if you have them)
-crunches (with medicine ball)
-calf raises
-burpees
-sit-ups (with medicine ball)
-jumping jacks

2) 5 Rounds:
10 wall jumps (squat LOW towards wall and jump as high up wall as possible)
10 burpees
10 jumping jacks
THEN:
50 lemon squeezers
30 sit-ups
15 V-ups

3) 3 Rounds:
10 lunges each leg
Sprint 100 meters
10 lunges each leg
Sprint 100 meters
10 REAL push-ups
Sprint 100 meters
10 REAL push ups
Sprint 100 meters
THEN:
100 sit-ups

4) *RECORD TIME*
100 jumping jacks
75 arm circles
50 push-ups
25 burpees
THEN (not included in time):
4 sets of 30 sec. Hollow holds


Week Three: July 15th - July 21
1) 4 Rounds:
One minute monster walks (squat low!)
15 lunges each leg (with dumbbells if you have them)
20 Tuck jumps (try not to stop between each jump)
THEN:
Ab workout of your choice at adds up to 100 repetitions

2) Jump Killer Tens:
10 toe touches
5 right side pikes
9 toe touches
4 right side pikes
8 toe touches
3 right side pikes
7 toe touches
2 right side pikes
6 toe touches
1 right side pike
5 toe touches
5 left side pikes
4 toe touches
4 left side pikes
3 toe touches
3 left side pikes
2 toe touches
2 left side pikes
1 toe touch
1 lift side pike

3) *RECORD TIME*
Run a mile for time
THEN (not for time):
10 sit ups
10 lemon squeezers
10 crunches
10 v-ups
30 sec. plank
1 minute hollow
(Do this sequence without stopping between sets)

4) One minute stations:
-wall jumps
-calf raises
-hollow hold
-lunges (with dumbbells)
-jumping jacks
-tuck jumps
-plank
-crunches (with medicine ball)
-burpees
-arm circles


Week Four: July 22nd - July 28th
1) *RECORD TIME*
100 sit ups
75 alternationg lunges
50 burpees
25 squats

2) 10 Rounds:
10 push ups
20 Second plank

3) *RECORD TIME*
80 burpees for time

4) 5 Rounds:
10 arm circle, arm circle, push up
10 v-ups
10 chair dips
10 lemon squeezers
10 calf raises

5) *RECORD TIME*
Run a mile for time

Please remember to stretch both before and after these work outs to prevent injury! Keep hydrated with lots of water or gatorade/powerade.

**Stretch your splits EVERYDAY! Hold each side for a minute and middles for a minute as well. Grab a friend and stretch your straddles to improve your flexibility.