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.