Week 1 - Day 1
“The cool thing about being famous is traveling. I have always wanted to travel across seas, like to Canada and stuff.” – Britney Spears
A. Calisthenics - Hip mobility
B. Push - Dip - Squat – Plank
1.10 Pushups
2. 15 Dips
3. 20 Prisoners Squats
4. 30 Count Plank
*As many rounds as you can in 12 minutes*
C. Sprint Circuit
1. Run 2 laps
2. 15 Dips
3. 15 Walking Lunges each Leg
4. Sprint to end of court and back
5. 15 Pushups
*Repeat for as many complete rounds as you can in 12-15 minutes*
D. Post Training Stretching
Week 1 - Day 2
“Yes, exercise is the catalyst. That's what makes everything happen: your digestion, your elimination, your sex life, your skin, hair, everything about you depends on circulation. And how do you increase circulation?” – Jack LaLanne
A – Calisthenics and Planking
B – Let the Countdown Begin
Burpees
Kettlebell Swings
Turkish Get-ups w/implement
21-18-15-12-9-6-3
* 75 Jump Rope after 21, 15, 9, 3
* Back peddle 1 lap after 18, 12, 6
C – Cool Down and Stretching
Week 1 - Day 3
“Great effort is required to arrest decay and restore vigor. One must exercise proper deliberation, plan carefully before making a move, and be alert in guarding against relapse following a renaissance.” – Horace
A – Calisthenics and Planking
B - Max effort test
Rows x :60sec - :45sec - :30sec
Reverse Crunch x :60sec - :45sec - :30sec
*Rest in between is equal to the time of respective test*
C - Russian Hops and Run Circuit
For Total time
1. Run 2 laps
2. Russian Hops to end of court, KEEP TRACK OF TOTAL REPS
3. One Leg Step Jump (each leg) x 'that many reps'
4. Jumping Lunge (each leg) x 'that many reps'
5. Full Squat Jump x 'that many reps'
6. Sprint Ends, Run Sides x 2 laps
7. Step ups (each leg) x 'that many reps'
8. Walking Lunge (each leg) x 'that many reps'
9. Squat x 'that many reps'
10. Skip ends, run sides x 2 laps
D - Post Training Stretching
Week 1 - Day 4
“Exercise? I get it on the golf course. When I see my friends collapse, I run for the paramedics.” – Red Skelton
A – Dynamic Warm-up and Stretching
B – Ooh, I don’t feel so good….
For Time:
10 Burpees
20 Knees to Elbows or Reverse Crunch
30 Dips
40 Kettle Bell Swings
50 Box Jumps or Bulgarian Squats
40 Wall-Ball Shots
30 Low Ring Push-Ups
20 Slide Ham Curls
10 Turkish Get-ups with DB
* Broad Jump 20 yards between each set of exercises
C – Cool Down and Stretching
