A little later than usual with the workouts but better late than never!
Grab a friend, teammate, or family member and get started. Your preparation for the season should start way before August 21.
A little variety for the first summer workout (need a stopwatch):
Warm-up:
Jump rope (even imaginary) for 1 min
Jog for 1 min
Skip for 30 sec
Jog for 1 min
Stretch quads, hamstrings, calves, butts, backs, etc
Time yourself for one mile (4 laps on track). This can be done on streets just make sure you know your end point. Mapmyrun.com is a great tool for this. Record your time and use it as a baseline for the rest of the summer and season. Push yourself.
Recover for 3 minutes. Stretch and hydrate
Jog a second mile. (Or stop once you have jogged for 12 minutes). This should be a pace that is much slower than before. Do NOT blow this part off... This is an important part of your conditioning.
Recover for 3 minutes. Stretch and hydrate before completing strength & core portion.
Strength & core:
5 push-ups: REAL ones.
30 sec plank on elbows
5 more push-ups: REAL ones.
30 sec plank on hands (straight arms)
25 bicycle crunches
25 toe touches
25 heel touches (penguins)
25 Russian twists (balance on butt while twisting side to side- make sure your shoulders twist not just your arms)
30 sec plank start on hands
30 sec plank SWITCH to elbows
DONE.
Stretch and hydrate.
Think about the 2014 season.
How bad do you want it?
