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Week
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Day |
Date
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Workout Details |
7
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Monday |
July 18 |
Calisthenics:
- Stretch
- Walk/run in place - 1 minute
- 15 each:
- push ups
- jumping jacks
- mountain climbs
- toe touches
- dogs
- lunges
- side lunges
- 10 jumping jacks
- 10 push ups
Today's Run:
- 4 stadium ramps
- 5 laps (1 1/4 miles)
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| Tuesday |
July 19
|
Today's Workout:
- Stretch
- Run 1 lap
- 30 seconds each:
- jumping jacks
- toe touches
- reverse
squats (start with left foot just in front of the right. Squat down,
then jump up, switching right and left feet in the air so right is now
in front. Go directly into the next squat).
- burpees
- push ups
- dogs
- KU track exercise
- crunches
- leg lifts
- scissors
(from same position as leg lifts on your back, alternate lifting right
and left legs while never allowing legs/feet to touch the ground
between)
- 60 seconds sit ups
- 1 lap
- On the field (sideways):
- Jog
- High step
- Skip backwards
- Side shuffle (switch directions halfway through)
- long jump
- high kick
- backwards sprint
- Stairs:
- Run one set of stairs
- Sprint across the field
- Run opposite set of stairs
- Repeat 2 additional times for 6 total stairs
- 2 laps
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| Wednesday |
July 20 |
Today's Workout:
- Stretch
- 13 each:
- jumping jacks
- 1/2 squats
- toe touches
- mountain climb
- 30 seconds plank
- 1 lap
- 13 of each:
- donkey kicks
- dogs
- push ups
- 1 lap
- 13 of each:
- KU Track
- "Laura" exercise (while on all fours, extend left arm
straight out in front of you and right leg straight back and hold for
about 10 seconds, then switch to right arm/left leg and hold)
- 30 seconds plank
- 13 pushups
Today's Run:
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| Thursday |
July 21
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Calisthenics:
- Stretch
- Run 1 lap
- 10 each of the following:
- Jumping jacks
- toe toches
- lunges
- Plank - 30 seconds
- 10 each of the following:
- ½ squats
- full squats
- crunches
- leg lifts
- reverse crunches
- 5 V-ups
- 10 each of the following:
- 10 pushups
- 10 KU track
- 10 dogs
- Run1 lap
- Repeat all calisthenics from above
- On the field (sideways):
- Lunge ½ way across, then jog the remainder
- Side shuffle across- switching directions halfway through
- High knees across
- 1 lap
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Saturday
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July 23
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©2011 Red Dog's Dog Days
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