Search
  • Coach Job

Workouts



Monday

100 Jumping Jacks

25 Pushups

50 Squats

30 Bicep Curls

25 one-legged squats (R/L)

Repeat 6X

Tuesday

EMOM

Minute 1 10 Dumbell Thrusters

Minute 2 100 Jump ropes

Minute 3 15 DB Goblet Squats

Minute 4 10 DB Thrusters

Minute 5 100 Jump Ropes

Minute 6 15 DB Goblet Squats

Minute 7 10 DB Thrusters

Minute 8 100 Jump Ropes

Minute 9 15 DB Goblet Squats

Minute 10 10 DB Thrusters

Minute 11 100 Jump Rope

Minute12 15 DB Goblet Squats

Repeat 6X



Wednesday

Perform 12 of each movement

Squats

MT Climbers

Tricep Push-ups

Burpees

Side Planks (R)

Glute Bridges

Side Plank (L)

Forearm Planks Jacks

Sit-ups

Forward Lunges

Butt Kickers

Repeat 6X

Perform the following in sequence

1 Burbee, 1 Squat

2 Burpees, 2 Squats

Continue until…

10 Burpees, 10 Squats

Then do

100 Jumping Jacks

50 Squats

20 Forward Lunges-each Leg

20 Backward Lunges-each leg

25 Squats Jumps

100 Jumping Jacks

13 Burpees

1 Minute MT Climbers

1 Minute Plank

I Minute Side Plank Flip

I Minute Side plank-knee to elbow

50 Leg Lifts

Repeat 3X

Thursday

Do each movement for 1-Minute with 30-second rest between circuits, repeat 6X

Jump Rope

MT Climbers

Friday

30-seconds High Knees

Rest 10-seconds

Jump Squats

Rest 10-seconds

Repeat 5 X

1-Minute Wall Sit

10-seconds Push-ups

Repeat 3X

30-seconds Jump lunges

Rest 10-seconds

30-seconds MT. Climbers



40-Seconds of work, 10-seconds rest, Repeat each circuit 3X

Walkouts with a pushup

Jumping Jacks

Burpees

Fast Feet

Skater hops

Squat to alternating Lge Raises

Jumping Lunges

Drop Squats

Fire Hydrant -left

Fire Hydrant-Right

Plank with alternating Leg Lift

Sit-ps

Toe Touch Crunches

Alternating V-ups

Superman Swimmers

3 views

1SAM712

  • White Instagram Icon

©2018 by NU Breed Volleyball Club. Proudly created with Wix.com