Lady Indian Volleyball Workout Schedule Mondays: -Run: 1 mile, also get in some quick sprint work (5-40's) (sprinting every other block or sprinting between telephone poles, making sure 1 is between) -500 sit-ups of any variety remember you will be doing Russian twists when you return. -3 sets of 30 lunges without weights or 15 lunges with weights -3 sets of 10 chair dips -3 sets of 10 push ups -3 sets of 5 O’briens Wednesdays: -Run1 mile, (same as Monday) -100 V-Ups, 100 sit-ups, 100 Russian Twists -2 sets of one minute bridges, 1 set of right side bridges for 1 minute, 1 set of left side bridges. -3 sets of 30 second wall sits. -3 sets of 10 chair dips -3 sets of 10 push- ups (do 5 regular then hold in the down position for 10 secs., do 5 again and hold in the up position.) -3 sets of 10 squat jumps Fridays: -Run 1 mile, (same as Monday) -100 normal crunches, 100 right elbow to left knee, 100 left elbow to right knee -100 v-ups, 100 Russian twist. -3 sets of 20 push ups -3 sets of 10 step ups with each leg (step up on the seat of a chair) -3 sets of chair dips -3 sets of lunges without weights, 15 sets of lunges with weights. ** increase the number of repetitions as you get stronger. **REMEMBER TO STRETCH VERY WELL BEFORE AND AFTER. If access to weights: Mondays: -do the same running schedule -Same for lunges -3 sets of 10 biceps, triceps -3 sets of 10 Squats -3 sets of 10 flys -3 sets of 10 leg curls -3 sets of 10 leg extensions -Same with the abdominals Wednesdays: -do the same running schedule -do the same arm and leg work out -do 3 sets of 10 bent rows -do 3 sets of 10 leg curls, and 3 sets of 10 extensions -do 3 sets of 10 dumb-bell bench press or bar bench press -do the same abdominal work out Fridays: -do the same running schedule -do thee same abdominal crunches and arm and leg workouts the same -add 3 sets of 10 each arm ironing boards -add 3 sets of 10 one legged squat start by using 5 lb weights WE WILL BE TREATING YOU AS IF YOU HAVE BEEN 100% DEDICATED TO THIS WORK OUT!!!! MAKE SURE YOU ARE IN SHAPE Have a safe and fun month off and enjoy time with your friends and family.