NO REGRETS
SUMMER WORKOUT ROUTINE
-Because we don’t need any more regrets…
Every time you work out:
1. PUSH YO SELF – Look. The workout isn’t going to work unless you do.
Don’t be afraid to get super sweaty/out of breath. In order for the workout to get
easier while you get stronger, is to go hard when you work out. But don’t go too
hard to where you’ll get a heart attack or faint. But do you want to see
improvement? Do that extra rep. Do that extra burpee. #getswol
2. Think about your breathing – To keep you from raising your blood
pressure when you work out, BREATHE. Exhale when you exert pressure, or
when the exercise is the hardest to do. Inhale when the work is easier or when
you come right back from exerting pressure.
3. WARM UP – Do NOT forget this part! It loosens up your muscles to help move
you into the actual workout and it also prevents a lot of muscle injuries. Do the
warm-ups that we usually do right before practice which are usually:
 Toe/Heel Walks: pointing forwards, inwards, outwards
 Lunges with a Twist
 Open/Close the Gates
 High Knees
 Butt Kickers
 Frankensteins
 Spidermans: don’t stay too long when in the stretched position (max 3
seconds)
 Ankle Rotations
 Amoebas
 Skips for Height/Speed
Give yourself at least 6x6 yards of space for this. It may not seem like
much, but that’s all you need. Just go back and forth a few times for
each warm up.
4. COOL DOWN/STRETCH - End every workout by stretching. It helps to catch
your breath while becoming more flexible. It also prevents you from being super
tight for the next time you work out. A lot of you guys only like to stretch for,
literally, 5 seconds for each muscle. No no nooooo. The minimum stretch time
for each muscle is 30 seconds, while the ideal time is 1 minute for each
muscle. *that’s 30 seconds for each side. Important things to stretch:
 Quads: http://www.exrx.net/Stretches/Quadriceps/SideLying.html
 Hamstrings: http://www.cherrylanddc.com/wpcontent/uploads/2015/05/Hamstring-Stretches-5.jpg
 Butt: http://www.fitwirr.com/media/exercises/image/butt-stretch.jpg
 Calves: http://i.ytimg.com/vi/f1HzSAuB-Vw/maxresdefault.jpg
 Groin: http://www.stretchify.com/wp-content/uploads/2013/07/seatedgroin-stretch.jpg?a84cae try to bend lower an inch after every 10 seconds
 Hip Flexors: Make sure you really push your hip to the floor to feel the
stretch. http://www.joemartinfitness.com/wpcontent/uploads/2014/02/HipFlexorStretch.jpg
 Abs: http://weightlossandtraining.com/images/Stretches/cobra-stretch.jpg
 Chest: http://www.knowyourback.org/PublishingImages/Doorwaychest.jpg
Try to stretch a little further after every 10 seconds
The Workout Plan
So the workout plan is a going to be kinda lenient. I’m aiming for workouts to be
at least 1 hour and 30 minutes long. It mostly consists of working out 3 to 4
times a week that focuses on different things per day to try to fit with your
schedule. You will start all of your days with cardio and then working on a focus
area (legs, arms, etc.). Warm ups will take about 10 minutes, cardio = around 30
minutes, focus area = around 30 minutes, stretching = 15 minutes. Below is
what the plan will look like, and different workouts to choose from will be after
that.
What your weeks are going to look like:
You will have alternating days of workouts that go in the same cycle of arms/chest,
legs/butt, abs, Super Cardio, and repeat. Make sure that you do something different
ever day. Don’t do the same burpee, mountain climber, and skater routine every day for
cardio – VARIETY IS ESSENTIAL. Super Cardio consists of all of the cardio workouts,
and done in 2 sets with 30 second break in between each set. For example:
Week 1
Mon
-Cardio
Tu
REST
Wed
-Cardio
-Arms/Chest
Thurs
REST
-Legs/butt
Fri
-Cardio
Sat
REST
Sun
-Super
Cardio
-Abs
Week 2
Mon
REST
Tu
-Cardio
Wed
REST
-Arms/Chest
Thurs
-Cardio
Fri
REST
-Legs/butt
Sat
-Cardio
Sun
REST
-Abs
Week 3
Mon
-Super
Cardio
Tu
REST
Wed
-Cardio
-Arms/Chest
And so on and so forth…
Thurs
REST
Fri
-Cardio
-Legs/butt
Sat
REST
Sun
-Cardio
-Abs
How these workouts are going to work:
-
Cardio – You will choose at least 5 of these and repeat them 3 times each. If
you’re a little short on time, choose 4 but try to aim for 5 every time. Finishing the
5 you selected once is equal to one set. You get a 15 second break between
each exercise and a 30 second break between each set. For example – if you
choose #1, #2, #3, #4, and #5, you have to do those, rest 30 seconds, and then
do them again. Don’t do #1 five times in a row, rest, #3 five times in a row, etc.
That doesn’t let your body work as hard as doing different workouts after another.
Like I said before, do something different every day. If you did #1, #3, #5, #7, and
#9, one day, do the others the next day. Be creative! OR you can choose to run a
mile and choose 3 workouts and repeat the workouts 3 times.
1. Burpees (1 min.) – These can be with or without pushups. If they are
without pushup, do as many as you can in this one minute. If with pushup,
make sure your form is correct. Don’t stick up your butt when you go down
for the pushup, and make sure you go ALL THE WAY down. Your back,
butt, and legs should just be one straight line. You can also challenge
yourself/do variations: 30 seconds each leg, do single-legged kicks when
you come up, do a jumping star for the jump
https://www.youtube.com/watch?v=_4wtBbYydlE
2. Quick Feet (1 min.) – It’s basically sprinting, but you’re not going
anywhere. Your feet will get tired after the first 15 seconds, but you have
to keep pushing yourself to go for that one minute. DON’T STOP.
3. Jumping Lunges (1min.) – Start in lunge position. Then jump, and
switch your legs to be in lunge position, but with alternating legs. Do these
as fast as you can, but make your form is correct.
(http://www.womenshealthmag.com/files/wh6_uploads/images/newlunges-02.jpg) Make sure your front leg is almost at a 90 degree angle
while your knee does NOT come over your toe. The back leg should not
touch the ground, but very close to it. Make sure your back foot is at a far
enough distance to extend, but not too far to do the splits.
4. Mountain Climbers (1 min.) –
https://www.youtube.com/watch?v=nmwgirgXLYM You want to go as fast
as you can with these. But this is important: KEEP YOUR BUTT FLAT.
Like with the pushup burpees, your back + butt +legs should look like a
straight line.
5. Star Squats (1 min.) – Start in a sitting frog position (squat with wide
stance with fingertips touching the ground. *keep your back straight
through whole exercise). Then, jump into a star position – with your arms
and legs out wide and in the air. Land in the frog position. Repeat.
6. Donkey Kicks (1 min.) – Start in pushup position. Then jump your
legs a bit wider than shoulder length. Jump back into pushup position.
Kick your legs to your butt. Repeat. KEEP. YOUR. ASS. DOWN.
7. Wide Mountain Climbers (1 min.) – Just like the regular mountain
climbers, but you are bringing the foot that comes up next to the same
hand. Right foot goes outside right hand; left foot goes outside left hand.
Alternate as fast as you can.
8. Floor Pops (1 min.) – Start in a squat position with your hands
touching the ground. Jump 180 degrees and squat and touch the ground.
Repeat. DON’T. STOP.
9. Jump Rope (1 min. 30 sec.) – Everybody should know how to do
this. If you don’t have a jump rope, use an imaginary one (or carry water
bottles in your hands) but move your arms like you actually have one in
your hands. Just don’t stop jumping.
10.
Skaters (1 min.) – Start in standing position. Jump far to the
right. Your right leg should be in front, and your left leg should be out
stretched behind you in a 45 degree angle to the right. You should be bent
down, while your left hand touches your right foot. Immediately jump to the
left side, where your left leg should be in front and your right leg should be
out stretched in a 45 degree angle to the left. You are bent down and
your right hand should touch your left foot. Repeat. Be soft on your
feet with these = more control = more muscle stability, less damage to
your legs/flooring. OR you can do what this guy is doing
https://www.youtube.com/watch?v=JuMXySadYdw
FOCUS AREAS
These are going to be the muscles that you will be targeting for the day. You will choose
4 workouts for each area in 2-4 sets (try to aim for at least 3. Doing 2 sets is like the
beginner’s set). Like cardio, don’t do the same ones every day. All of these exercises
are done to failure - you don’t stop until you notice that you’re in so much strain that
you can’t do them right anymore. That doesn’t mean to stop at the first slight feeling of
pain. If you notice that you’re dying, aim for a goal – for example, set yourself a goal for
10 pushups as a long term goal if you die when you start doing your 5 th pushup. As you
get stronger, set a higher goal after you’re comfortable reaching your previous goal. If
you can, go for that extra rep or two.
-
Arms/Chest –
1. Shoulder Push-ups – Start in a downward dog position. Then let your head
almost touch the ground, and push yourself up. You stay in downward dog
position for the whole exercise. Your elbows should be bending outwards when
you push down.
2. The Gecko – Start in plank position. Take your right arm and extend it to the
right side and tap the ground. Return to beginning position and do the same with
your left arm. Repeat. Like in a regular plank, keep your butt down.
3. Tricep Dips – Start in a crab position (http://www.bodyrock.tv/wpcontent/uploads/2011/05/Crab1.jpg). Bend your arms outwards so your butt
almost touches the ground. *The work is ALL in the arms! As you bend down,
kick one leg up straight in the air. Try to aim for at least 30 for each leg. OR you
can just put your arms on a couch and do them.
4. 5 Way Push-ups – Do a regular push-up (your hands should be just a little bit
outside your shoulders). Then move your arms much wider than shoulder-length
and do a push-up. Move your right arm up about a foot and move your left arm
down a foot, do a push-up. Do the opposite, do a push-up. Move your arms into
the center of your chest and form a triangle with your hands, then do a push-up.
This is one rep. You can do these on your knees. But if you’re up for the
challenge, try them on your feet.
5. Tricep Extensions – You will need some weights for this. If you don’t have
any on you, use a backpack with things in them. Start in a standing position. Put
your weight in your hands above your head. Bend your forearms behind your
head into a 90 degree position, and then bring it back up. Your upper arm should
not move at all.
6. Up Up Down Down’s – Start in push-up position. Bring one elbow to the
ground, and then bring the other one to the ground. You should be in plank
position at this point. Bring yourself back into the push-up position, starting with
the arm that you brought down first. This is one rep. Alternate arms – if you
brought your right arm down first for the first rep, bring your left arm down first for
the next rep.
7. Golf Balls/Discs – You can either start in a standing or a sitting position. Have
your arms stretched out on your sides, level with your shoulders. Move your arms
in a slightly bent position, with your palms facing up. Motion your arms in mini
circles in one direction (forwards/backwards). Your hands should look like they’re
revolving around golf balls. Once you’re done with doing both directions for the
golf balls, do the same but make it so that your arms are revolving around discs.
-
Legs/Butt
1. Clamshells – Start by lying on one side of your body on the ground with your
knees bent in a 90 degree angle. Lift your feet off of the ground, but the bottom
knee should still be touching the ground. This is your starting position. With your
feet still touching each other, lift the top leg up to make a 45 degree angle. Then
close your legs. This is a simple clamshell. For more resistance, hold something
on top of your moving leg while you lift up your leg.
2. Duck Squats – Start in a squat position (you are never in a standing position in
this exercise). Your knees should be behind your toes and your butt should be
like it’s sitting in a chair. Squat all the way down until your butt touches the back
of your calves and your stomach touches the top of your thighs. Then come back
into squat position.
3. Walking Lunges – https://www.youtube.com/watch?v=7mDWDlzFobQ Listen
to this girl. The knee that’s in front should not come over your front toe. When
you bend your front leg, make sure that it goes to a 90 degree position (or as
close to it as possible). Your back leg should be pretty far behind you and should
NOT touch the ground, but extremely close to it. Challenge yourself by carrying
bags in both arms with stuff in them or any other weight that you want to use.
4. Plie Squats – Start standing with your legs in an extra wide position. Turn your
toes towards the outside and stand on your toes. Start doing squats (this requires
some balance). It helps to have your arms out in front of you. If this hurts you too
much, start with your feet on the ground. Challenge yourself by holding a weight
of some sort.
5. 3-Way Calf Raises – Start in a standing position. The first way is with your
legs about hip-width apart, stand on your toes. Bend your ankles until they
almost touch the ground. Aim to do this for about 40 seconds for each position,
but go longer if you can. The second way is to point your toes outwards/towards
your sides and do the same. The third way is to point your toes inwards. You
must complete all 3 ways for this exercise. I recommend carrying weights in each
hand, like some textbooks.
6. Prisoner Circles – http://www.weighttraining.com/exercises/kneeling-sidecircle Follow this link. Your body and your other leg should be parallel to the
ground at this point. Like the golf balls, move your leg that is up in mini circles in
one direction for at least 20 seconds, then the other for 20 seconds (go for longer
if you can). Then, make the circles even bigger (about the size of a disc) and
repeat on the other side. If it starts to get hard for you, you can lay on your side
when you do these.
7. Jump Downs – Step up onto a tall platform (bed, chair, big rock, table, bench,
etc.) then jump back down, landing into a squat position. Make sure you don’t
land first then squat, because that take all the strength used from your legs away
and damages your knees and hips.
-
Abs
1. Double Leg Lifts – Start by lying on your back and make a triangle with your
hands under your tailbone for support. Raise both of your legs up into a 90
degree position. Make sure that your legs are as straight as you can get them
through this whole exercise. Drop your legs, but don’t let them touch the ground
– try to get them as parallel to the ground as possible. Hold it in that position for a
few seconds, and then bring them back up.
2. Russian Twists – You should know how to do this. Start by sitting on the
ground with your knees slightly bent, and your upper body slightly bent (make
sure your back is straight!). Lift your legs off of the ground and maintain your
balance. I recommend using a weight (backpack with stuff, a heavy textbook,
etc.) for this exercise, but don’t use anything if it’s too hard for you. If you have a
weight, do NOT touch the weight to the ground when you bring it side-to-side (it
won’t be effective if you let the weight touch the ground).
3. Super Plank – Start in plank position. What makes this a SUPER plank is that
you’re flexing everything that’s in your core for each rep. Force your toes towards
your elbows and engage your abs, but you’re not moving anywhere.
4. Side Plank Dips – Start in a side plank position (lie on one side with your
hand or elbow on the floor directly underneath your shoulder. Pile your feet on
top of each other and lift your body up where your body is in one straight line. Dip
your hips down close to the ground, and up slightly higher than the straight line
that you were in.
5. Weighted Sit-ups – You can do these with your knees bent or on the floor in a
diamond position (both legs on ground with crotch wide open). You MUST use a
weight for this one. Nothing light like a water bottle, but more like a really heavy
textbook or a backpack with stuff in it. Either bring the weight above your head
when you come up or hold it to your chest. The key is to come all the way up
when you do these – be perpendicular to the ground.
6. Bicycles - http://www.popworkouts.com/wp-content/uploads/2012/11/bicyclecrunches-exercise2.jpg Make sure to have all of your back on the ground – don’t
make a cave where the center of your back is. When you do these, aim for your
opposite shoulder to go to the opposite knee – not necessarily for your elbow
to touch your leg. Keep your bottom leg as parallel to the ground as you can get
it WITHOUT touching the ground. You can also switch up the rhythm when you
do these. You can do a 3 count – do the first 2 that you do really fast and hold on
the 3rd bicycle. Or you can go super fast for 10 seconds, super slow for 20
seconds, etc.
7. Scissor Kicks – Start in a Double Leg Lift position, but with both legs starting
parallel to the ground. Raise one leg up to make a 90 degree angle, and switch
legs. http://www.buzzle.com/images/exercises/scissor-kick.jpg Challenge
yourself to lift your shoulders above the ground, or to have your hands behind
your head while doing this exercise.