2018 Winter Workouts Options

• Dynamic Warm Up/ Stretching (10 mins)

• Hip Exercises (10 reps each leg)

• 10 minutes or Core Body (during or after workouts)

• Total Body Work (especially if no Gym): Pushups (2 x20), Forward Lunges (2 x10), Side Lunges (2 x10), Prisoner Squats (2 x20), Dips (2 x20), Calf Raises (2 x25), Back Bridges (2 x20), Split Lung Jumps (2 x15), Supermans (2 x15)

• Plyometric Options: Line Drills (Double Leg, Single Leg LT/RT, Cross Over, Lateral Double Leg LT/ RT, Lateral Single Leg LT/RT, any other Jumping exercises. Double Leg Bounds, Single Leg, Pogo Stick, Straight Leg

WORKOUT IDEAS:

1. Bike or Elliptical Machine - Do hard, intense interval training on your running days for 30-45 mins

2. Take a Spinning or Workout Class @ the Community Center

3. Swimming laps in the Pool

4. TRX Suspension Training Class

5. Cardio Kickboxing Class

6. Yoga or Pilates Class

7. Tabata Training Class

8. Pure Barre Class: This is a challenging and unique workout designed to sculpt and strengthen your entire body as well as increase flexibility.

9. GRIT Exercise Class- 30 minute high intensity interval training program

10. Zumba Class: This fusion of Latin and international music uses dance to creates a dynamic, exciting, and effective workout

11. Easy 25 – 30 minute run  with 6 x 100m Accelerations @ the end of the workout

12. 15 Minutes on the Bike, 15 minutes on the Elliptical Machine, & 15 minutes on the Treadmill with Core body in between every 15 minutes

13. Run 5 sets of 4 reps of 100m Sprints (15 Seconds or so on the Treadmill)   

14. 25 minute Run (Hard, Fast Pace)-You can do this on a treadmill or out on the road

15. Circuit Training:

    1. Run 1 minute or 1:30; or 2:00 mins, then complete an Exercise such as Pushups

    2. Run same distance, then Exercise such as Squats

    3. Run same distance, then Exercise such as V-Ups

    4. Run same distance, then Exercise such as Line Jumps for 30 seconds

    5. Keep Going for 10 to 12 sets through

16. 8-10 reps of Flying (10 yard jog) 30m Sprints (You can do these on the Treadmill as well)

17. 8-10 x 200 (2 minutes rest)

18. On The Track:

100- 200- 100- 200 @ Tempo Pace

100- 300- 100- 300 @ Temp Pace

100- 400- 100- 100 @ Temp Pace   

100- 200- 300- 400 @ Tempo Pace

100 @ 20 seconds; 200 @ 40 seconds; 300 @ 60 seconds; 400 @ 80 seconds   

19. On the Track, Treadmill, or Road: 6-8 Sets of the following pattern:               

2 minute jog                   

        30 second stride or acceleration           

        15 second sprint                   

        45 second walk                   

20. Stadium Stairs- 3 to 4 sets

21. 20 – 30 minute run (Moderate Pace) (You can do this on a treadmill or out on the road) 6 x 100m Accelerations

22. Easy 20 – 25 minute run     with 6 x 50 m Accelerations @ the end of the workout

23. 10 X 100m (typical post meet workout)