5280 Online Learning

HOME WORKOUT

Amazing Ladies – this is only a framework. You’re so creative and hard working. . .feel free to ​ add/change any part of this workout. As with any challenge, I’m certain you’ll conquer and far surpass your goals. High Five and Hugs in advance, Love Your Coaches

When we return to the , we’ll have 3 contests (per level): 1) # of Push Ups & V-Ups in a 2) # of Presses in a row (no walking) 3) Handstand Hold (perfect line, no walking)

EVERY DAY, PLEASE: Full warm up w/ conditioning, 3 Mental Routines on each event, 2 min Over splits

Monday - Set goal and mindset for the week (write it down) - Full Body Conditioning (minimum of): - 15 of: diamond push-ups, wide-arm push-ups, regular push-ups - 3 X 20 Rolling Push-ups - 3 X 15 Dips - 3 X 30 V-Up Push Ups - 3 X 1 min Arch Hold - 5 X 20 Iron Harmony - 3 X 100 Anterior Tibialis (shin)

Tuesday - Focus: Upper Body Strength - 20 Minutes of Cardio (Jog, bike, run, etc.) - Arms - 3 X 1 min Handstand against wall - 3 X 10 HS Push Ups (or pike push ups) - 3 X 200 tiny arm circles: side, front, above head - 30 Feather-touch presses against wall - 3 X 10 Push Ups on fingers (ok to be on knees) - 3 X 1 Min Stalter Hold - 3 X 1 Min Pike Hold (bum off floor)

Wednesday - Focus: Light workout w/ emphasis on Stretching - 20 min of yoga or stretch routine - Stretching & Statues: - 2 X 1 min Arabesque Hold (right & Left – 2 ea.) - 2 X 1 min Arms side-middle, Leg lateral (front and side ea. leg) - 3 X 1 min Stretch Position Hold - Theraband: Wrists, Shoulders, hips, ankles (min of 30 ea.) - Over splits: 2 X 2 min each way - 5 Bridges w/ 5 rocks (elevated feet)

Thursday - Focus: Power and Plyo - Jump Rope: 7 X 1 min and 3 X 2 min - Minimum of: 1 speed, straight legs; 1 R/L alternate; 1 Tuck/ ** write down max # of consecutive jumps w/ 2 feet, Right & Left - Plyometric: - Combination #1: 7 Candlestick Jumps, 3 split jumps ea. leg, 5 Tuck Jumps - Combination #2: 5 Burpees, 10 Iron H’s, 10 Push Ups, 3 Back Tuck or jump - Combination #3: 10 Single-leg hop (R&L), 25 Jumping Jacks, 15 X Push Ups ** Combinations done in order 3 X

- 12 Short Sprints (if possible – high knees in place for 45 sec otherwise) - 4 Grape wines & 4 lines of side Summo’s - 4 lines of Long jumps - Finish: 4 X 50 Iron Harmony J (love you)

Friday - Focus: Mental Routines and light Cardio - 5 Meet, Mental Routines (see yourself from entry to podium) - 4 Dance Thru’s on floor and beam (if possible otherwise, arm motions in mirror) ** weights on arms if possible - Conditioning: 3 X 15 Pull Ups 3 X 20 Leg Lifts 5 X 15 Squat Jumps 5 X 20 Raises 5 X 10s Head Stand 5 X as long as possible Handstand Hold Core: combo of scissors, V-up, hollow hold, etc. – 4 X 1 min Stretching Routine: min 5 minutes. . .move thru whole body

Saturday CROSS TRAINING . . . swim, bike ride, Pilates, run, barre, play @ park, etc. J

YOU ARE AWESOME! KEEP TRACK OF YOUR WORKOUTS AND BRING THEM IN. XOXOXOXO!