Previous Workouts November/October/ September:

November

Warm up:
jog for 5 minutes then dynamic stretching

Strength/Conditioning:
15-20 pushups
Sprint 10 yards touch the turf and sprint back 10 yards.    Repeat 10 times. Up and back equals 1
Plank 30 seconds
Jog in place to bring heart rate down.    No longer than 1 min
-Repeat this four times
50 air squats.   Pause at the lowest point legs 90 degrees
Flutter kick – abs.   90 seconds
Plank 30 seconds
Flutter kick 90 sec
Repeat 3 times
Sprint 10 yards.  Like you did previously.    Repeat 10 times
Jog in place for 20 seconds

A one mile run.
Let’s try to get it under 10 min.
Stretch after each workout.
Complete this workout 3-4 times weekly. 

October

Warm up:
jog for 5 minutes then dynamic stretching

Strength/Conditioning:
15-20 pushups – knees if needed
Sprint 5 yards touch the turf/grass and sprint back 5 yards.    Repeat 10 times.    Up and back equals 1
Plank 30 seconds 
Jog in place to bring heart rate down.    No longer than 1 min
-Repeat this four times
25 air squats.   Pause at the lowest point legs 90 degrees
15 tricep dips.    Feet up is harder.   Feet on the ground is easier, push yourself 
Sprint 10 yards.  Like you did previously.    Repeat 8 times
Jog in place for one min
-Repeat 3 times

A one mile run.
Let’s try to get it under 10 min.

Stretch after each workout.

September

Warm up:
jog for 5 minutes then dynamic stretching

Strength/Conditioning:
15 push ups – knees if needed
25 squat jumps, fingers touching the ground before you leap
50 mountain climbers – 25 each leg
1 min plank
After each individual exercise, no more than 20 sec between.
repeat these four exercises 3x and after each set, no more than 1 min between

1 min high knee in place run
15 push ups – as before
20 dips – chair, or any furniture you can do this from,   legs straight out or lifted prefered
2 min jump rope – if no jump rope, pretend you are,
After each individual exercise, no more than 20 sec between.
repeat these four exercises 3x and after each set, no more than 1 min between

Stretch after each workout.