#GAMEDAY
Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercise as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do teh same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.
Power / Strength / Cardio
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POWER 1
SPLIT SQUAT JUMP
TIPS:
8 reps each, from a lunge position jump in the air repeatedly.
POWER 2
CLAP PUSH-UP
TIPS:
8 reps, explode upward from a push-up and perform a clap.
POWER 3
SKATER HOPS SIDE TO SIDE
TIPS:
8 reps each. Hop from one foot to the other bending down in a squat position on each leg.
STRENGTH 1
HIGH PULL
TIPS:
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
STRENGTH 2
SUMO SQUAT
TIPS:
12 reps, with feet and knees pointed outward and wide sit down into a squat.
STRENGTH 3
LUNGE HOLD CURL PRESS
TIPS:
8 reps each, while holding a lunge stance, curl and press your weights overhead.
CARDIO 1
FOOT CRISS CROSS
TIPS:
20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.
CARDIO 2
MOUNTAIN CLIMBER
TIPS:
20 reps each, keep back flat in a high plank position. Alternating high knees.
CARDIO 3
SIDE SHUFFLE 3 STEPS
TIPS:
10 reps each. Stay low and shuffle side to side in whatever amount of space you have in your workout area.
CORE 1
1 LEG GLUTE BRIDGE
TIPS:
20 reps each. Lay on your back with one leg in the air. Bridge your hips upward.
CORE 2
HIGH PLANK KNEE TO ELBOW
TIPS:
10 reps each. Hold the top of a push-up position and bring opposite knee and elbow together. To modify, just lift a leg upward keeping hands on floor.