Without Gym Access



Upper body: **if no access to weights**

Push ups: 5 x 12-15

Wide Push ups: 3 X 8

Close Push ups or Diamond Push ups: 3 X 6

Inclined Push ups: **using a kitchen counter or something like that** 5 X 20

Triceps: Seated dips: 4 X max

Abs: 3 x 30 seconds crunches, 3 x 30 seconds bicycle, 3 x 30 second toe reaches, 3 x 30 seconds ankle touches

Lower Back/Core: 3 x 10 unweighted Good Mornings, 3 x 30 seconds PLANKS, 3 x 20 seconds Super-Woman, 3 X 30 seconds Mountain Climbers

Lower Body: **If no access to weights**

Body Squats: 5 x 20

Lunges: 3 X 20 each leg

Jump Lunges: 3 x 8 each leg

Jump Squats: 3 x 10

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With Gym Access

Upper body:
Bench: 3 x 8 at med-light wt

Incline bench: 3 x 6 med/lt wt

Bicep curls: 3 x12 each arm

Tricep press: 3 x 12

Inverted rows: 3 x 8

Lat Pulls: 3 x 10

Lawnmower pulls: 3 x 8 med/hvy wt

Lateral raises (shoulders) 3 x 10 med/lt wt

Verticle shoulder raises: 3 x 10 med/lt wt

Lower Body:

Squats: 3 x 5 med wt

front squat: 3 x 4 med/lt wt

weighted lunges: 3 x 6 each leg med/lt wt

calf raises: 3 x 30 seconds all 3 directions--straight, toes in, toes out

unweighted bridges: 3 x 12 seconds--kids without gym membership should do these too

partner ham curls**if partner available** 3 x 8

CORE:

Cleans: 3 x 5 at med/lt wt

hang cleans: 3 x 5 at med/lt wt

hang clean and jerk: 3 x 4 lt wt

Deadlift: 3 x 5 med/hvy wt

Abs---same as other email

Cardio: (both groups) 10- 10 yard sprints, 5 20 yard sprints, 5 40 yard sprints
1/2 mile jog, 1 mile jog. Do sprint work on upper body and core days, do distance on leg days.