Summer 2015 Workouts
Day 1:
Warm Up: 5 minute jog/brisk walk followed by stretching
SQUAT SERIES
-20 squats, 30 second mountain climbers, 20 squat jumps, 40
second mountain climbers, 20 squat 180 degree twists, 1 minute
mountain climbers
-break 2 minutes and water
AGILITY
-line hops side to side 20 seconds, front to back 20 seconds, 20
second break REPEAT 3x
QUAD SERIES
-wall sits 45 seconds, 5 burpees, wall sits 35 seconds, 7 burpees,
wall sits 25 seconds, 10 burpees
-break 2 minutes and water
LUNGE/CORE SERIES
-15 lunges each leg, 15 leg lifts, 10 split squat jumps each leg, 10 leg
lifts, 15 lunges each leg, 15 leg lifts
VARSITY GOAL- REPEAT 2x (from squat series through lunge
series)
Cool Down: light jog 2 minutes and stretch
Day 2:
Warm Up: 5 minute jog/brisk walk followed by stretching
ARM BURST TRAINING (like during PE)
20 seconds on, 20 seconds off, repeat each exercise 3 x then move
to the next
1) wide push ups
2) tricep dips
3) low planks
4) speed punches
5) curls (use weights or what you have in the pantry!)
6) narrow push ups
3 minute break and water
CARDIO SERIES
Jump Rope 100 times (can be imaginary), High Knees 75 times,
Butt Kickers 50 times, Jumping Jacks 25 times
2 minute break and water
CORE BURST TRAINING (like arm workout above)
1) Shin Slaps
2) Shamus or Penguins
3) Russian Twist
4) Sit Ups or Crunches
5) Star Fish (looks like a superman but arms and legs open out
and in instead of up/down)
6) Bicycles
1 minute break if needed
COOL DOWN: 2 minute jog and then stretch
DAY 3: 5,4,3,2,1
Warm Up: 5 minute jog/brisk walk followed by stretching
10 Spike Approaches followed by Quick Feet in low defensive
stance for 30 seconds REPEAT 5x
Water Break 1-2 minutes
10 Alligators each side (start in plank, move forward, bring right leg
up to right arm then move right arm forward, then bring left leg to
left arm and move left arm forward) followed by 30 seconds of squat
thrusts (lower part of burpee, so jump legs in and out repeatedly
without standing up and jumping)….Hard level side-in-side,
Regular level out and in REPEAT 4x
Water Break 1-2 minutes
Shuffles (about width of volleyball court) there and back 5 times,
followed by 30 seconds of ski jumps….Hard Level foot doesn’t touch
down, Regular Level foot can touch to stabilize you REPEAT 3x
Water Break 1-2 minutes
Step ups (up-up-down-down on chair, box, tire, etc) 20 seconds
followed by 15 block jumps REPEAT 2x
Water Break 1-2 minutes
15 Box Jumps or Depth Jumps (jumping up to box or off of a
bench/box/etc) followed by 1 sprint the length of the volleyball court
Cool Down: jog 2 minutes, stretch
Day 4
5 min WARM-UP JOG Followed by Light Stretch
10 min LOWER BODY (goal is to get as far as you can in time,
if you finish early, start again but reverse the order)
a. 50 squats, 40 calf raises, 30 good mornings, 20
lunges (each leg), 10 squat thrusts (Lower part of
a burpee)
i. use dumbbells for added intensity
ii. If reversing it would be 50 squat thrusts, 40
lunges each leg…
5 Minute active recovery/water Break…. So get water and
keep moving- slow to normal pace
10 min ABS, 30/30 work/rest, AMRAP (As Many Reps As
Possible)
a. crunches
b. bicycles
c. shin slaps
d. russian twist
e. plank low
f. leg lifts
g. Left side plank
h. Mountain climbers
i. Right side plank
j. Plank high
2 minute COOL DOWN Jog followed by Stretching
Day 5
5 min WARM-UP Walk/JOG Followed by Light Stretches
CARDIO (make a small loop if not a lot of space)
STAY LOW
-20 sec Shuffle to Right…40 second rest
-20 sec Shuffle to Left….40 second rest
-30 sec Shuffle to Right….30 second rest
-30 sec Shuffle to Left….30 second rest
-40 sec Shuffle to Right…20 second rest
-40 second Shuffle to Left…20 second rest
2 Minute WATER break
CHALLENGE- As Many Reps as Possible in 5 minutes
With Proper Form- Burpee Chest to Ground
Text or Email coach Verrett with your number!
3 minute WATER Break
4 minute Sprint Series
-20 seconds sprint 40 seconds rest x 4
Cool Down Stretching
Day 6
5 min WARM-UP Walk/JOG Followed by Light Stretches
Day 2
Speed and Body Weight On/Off Workout
a.
b.
c.
d.
e.
50 sec work/10 sec rest jump rope
50/10 plank high
50/10 jump rope
50/10 plank low
50/10 jump rope
2 minute water break
f.
g.
h.
i.
j.
40/20 jumping jacks
40/20 sit ups
40/20 jumping jacks
40/20 sit ups
40/20 jumping jacks
2 minute water break
a.
b.
c.
d.
e.
30/30 mountain climbers
30/30 Right side plank
30/30 mountain climbers
30/30 Left side plank
30/30 mountain climbers
2 minute water break
a.
b.
c.
d.
e.
20/40 split squat jumps
20/40 Penguins
20/40 split squat jumps
20/40 Penguins
20/40 split squat jumps
2 minute Water Beak
a. 10/50 tuck jumps
b. 10/50 leg lifts
c. 10/50 tuck jumps
d. 10/50 leg lifts
e. 10/50 tuck jumps
f.
2 minutes Cool Down and Stretch
Days 7-9 Volleyball Workouts found on Pinterest. Do one per day. There are only two. The challenge is
to find your own from Pinterest and complete it. Then send me a picture of it via text or email letting
me know if yours was harder, easier, or the same as the ones found for you. Enjoy!