S

WHAT TO HAVE IN MIND?
S YOU MUST PLAN 6 DIFFERENT WORKOUTS (1 FOR EACH
CLASS)
S EACH WORKOUT SHOULD BE AIMED FOR 60 MINUTES
IN LENGTH (INCULDING ACTIVE RECOVERY)
S ONE OF THE GOALS FOR EACH SESSION IS TO ACHIEVE
40 MINUTES IN YOUR TRAINING ZONE
S HAVE ANOTHER GOAL IN MIND…

WHAT TO HAVE IN MIND?
S USE WHAT YOU LEARNED IN CLASS
S USE DIFFERENT TYPES OF EXERCISE
S
S
S
MONOSTRUCTURAL
BODY/GYMNASTICS
WEIGHTLIFTING
S BE CREATIVE
S MAKE IT EXCITING AND CHALLENGING

EXAMPLES OF
WORKOUTS
S

GOAL: General Fitness
6 rounds of:
S 2 minutes of a Monostructural exercise
S 25 of a core exercise (body/gymnastics or weightlifting)
S 15 reps of a push exercise (body/gymnastics or weightlifting)
S 15 reps of a pull exercise (body/gymnastics or weightlifting)
S 15 reps of a compound exercise (body/gymnastics or weightlifting)
S 2 minutes of a different Monostructural exercise

GOAL: CARDIOVASCULAR
ENDURANCE
S Treadmill - 1 Mile
S Bicycle – 2 Miles
S Elliptical - 1 Mile
S Stepper - 10 minutes or 40 floors
S In Between the machines (so, 4 times):
S
S
S
S
15 Push Ups
25 Sit ups
20 Squats
5 Pull ups

GOAL: CARDIOVASCULAR
ENDURANCE
Do twice:
S 1 muscle mile on the track (15 push ups, sit ups, squats)
S 150 double unders (25 pull ups)
S 55 calories on the rowing machine (50 split squat jumps)

GOAL: EXPLOSIVE POWER -
PLYOMETRIC
S 1 Lap on track
S 15 Squat w/ medicine ball throw
S 20 Box Hops – legs in full extension on top of the box
S 6 + 6 times hurdles path side jumps (R and L) – 4 hurdles
S 10 squat jumps w/ pull up (touching the ground)
S 10 + 10 Bulgarian squats
S 15 Double Leg Distance Bounds burpees
S 20 Lateral box shuffles
S ALL THIS 4 TIMES

GOAL: Speed & Agility
S
S
Agility ladder drills
4 x 8 Back squats with weights
S
S
Small hurdle drills
4 x 8 Kettle Bell swings
S L – circuit
S
S
S
T- circuit
4 x 8 hamstring pulls
Four corners circuit
S
S
100 meter sprints
4 x 8 Calf raises with weight

GOAL: Muscular Endurance
4 times:
S 500 meter row
S 25 Med ball wall throw
10 times
S 30 sec on TRD @ 10 MPH
S 10 burpees
S 5 pull ups

GOAL: Power (Strength & Speed)
500 meters on rowing machine
45 – 30 – 15
S Squat thrusters
S Burpees
500 meters on rowing machine
S 55 Deadlifts or Snatches
S 55 shoulder presses
500 meters on rowing machine

GOAL: Strength
2 laps on the track
5 rounds of:
S 10 bench press
S 10 rows on the machine
2 laps on the track
5 rounds of:
S 20 GHD sit ups
S 10 Front squats
2 laps on the track

GOAL: Strength
2 laps on the track
5 rounds of:
S 10 bench press
S 10 rows on the machine
2 laps on the track
5 rounds of:
S 20 GHD sit ups
S 10 Front squats
2 laps on the track

GOAL: Strength
4-6 WEIGHTLIFTING EXERCISES
5 X 8 REPS