Monday/ Wednesday/ Friday

3 minute jog to warm up
stretch
50 sit-ups
20 push-ups
Lat pull - 4 to 5 sets of 10 reps.
Bench press - 4 to 5 sets of 10 reps
Dumbbell curl press - 4 to 5 sets of 10 reps
Dumbbell lateral raises - (Front and side)
3 sets of 10 front and 10 side.
Lunges - 4 to 5 sets of 10 reps per leg. (weighted)
Jump rope - Left leg 1 minute, right leg 1 minute,
both legs 1 minute, backwards both legs 1 minute


Tuesday/Thursday

3 minute jog to warm up
stretch
50 sit-ups
20 push-ups
Bleachers - 20(Run up and walk down = 1)
8 x 50 yard sprints with focus on running form
These would be great if they were done
with a medicine ball.