June 23-29th

Let me know if you don't have access to a gym, or to free weights. If at any time you are confused text me. I will post 4 workouts a week. I do expect all of you to complete them. They will be listed 1, 2, 3, 4. Sometimes there will be "pitchers" workouts these will be listed as P1, P2, P3, P4.

1.
warm up-
jog 400 meters
25 air squats
30 second arm circles
10 push ups
10 sit ups
100 jump ropes
60 second samson stretch

workout-
Rest as needed in-between sets. Time yourself each run making sure you dont get slower.

2x 200 Meter run @80%

2x 400 Meter run @80%

1x 800 Meter run @80%

3x 45 second plank hold
rest 15 seconds in between

When completed- comment "#1 Complete" and any other comments you want to share.

2.
warm up-
(same as workout 1)

workout-
Run 1 Mile for time @90-100%.

Stretch-

When completed- comment the time it took you to complete the workout.

3.
warm up-
(same as 1)

workout-
(jump rope required if you need one get one like this Speed Rope)

At your own pace complete the following (if you want a challenge do it for time)-
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups
100 jump ropes
25 sit ups

Stretch-

comment complete and time if wanted

4.
warm up-
(same as 1)

workout-
Jog/ Run for 20-45 minutes

comment complete when done.