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Week
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Day |
Date
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Workout Details |
6
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Monday |
July 11 |
Today's Workout:
- Stretch
- 5 jumping jacks
- 5 volleyball jumps
- 5 toe touches
- 5 full squats
- 5 side bends
- 5 push ups
- 1 lap
- 15 mountain climbs
- 15 side lunges
- 15 crunches
- 15 reverse crunches
- 15 leg ups
- 1 lap
- 10 burpees
- 10 bridges
- On the field:
- 10 yard Marine sit-up drill:
- Run 10 yards, do 1 sit-up, run
back to start, do 2 sit-ups, run back, do 3 sit-ups,..., continue until
you've completed 10 sit-ups after the final 10 yard run.
- Run 15 yards, back to start, run 10 yards, back to start, run 5 yards, back to start
- 2 laps
- 1 set of stairs (to the top)
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| Tuesday |
July 12
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Calisthenics:
- Stretch
- Walk a lap
- 20 of each:
- Jumping jacks
- Push ups
- Toe touches
- Dogs
- Volleyball jumps
- Side lunge
- Bicycles
- "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)
- Volleyball jumps
- Crunches
- Toe touches
- Leg ups
- Jumping jacks
- Reverse crunches
- Reverse squats
- Side bends
- Burpees
- Lunges
Today's Run:
- Run 120 yards forward
- Run 120 yards back
- 1 set of stairs (to the landing)
- Run 3 ½ laps, running hard on the straights
- Finish with one step (to the top)
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| Wednesday |
July 13 |
Today's Workout:
- Stretch
- Run 1 lap
- 40 seconds timed:
- Jumping jacks
- Toe touches
- Mountain climbs
- Push-ups
- Dogs (left then right)
- KU track
- Plank - on forearms
- Crunches
- Reverse crunches
- Lunges
- Spread 'ems
- 60 second of sit-ups
- Run 1 lap
- 1/2 lap (200 yards), then 15 crunches, 1/2 lap, then 15 crunches
- 1/2 lap, then 15 push-ups, 1/2 lap, then 15 push-ups
On the field:
- Lunge to 40 yard then jog to end zone
- Side shuffle to 30 yard line, switch sides and face the other direction 30 yards, then skip to end
- high step to 50 then backwards to end
- Sprint to 50 then jog to end.
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| Thursday |
July 14
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Calisthenics:
- Stretch
- 5 of Each:
- Jumping Jacks
- Toe touches
- Sidebends
- Mmountain climbs
- Dogs
- Push ups
- Crunches
- Reverse crunches
- Leg ups
- V-ups
- "Laura exercise"
- Burpees
- 15 of each
- Sit ups
- Bent leg sit-ups
- V-ups
- KU track
- Side leg lifts (lay on your left side, lift right leg up, then return to start for one rep)
- Push ups
- Leg-ups
- Little circles
- Full squats
- Push ups
Today's Run:
- Marine
Drill (Run 10 yards, do one push-up, run back 10 yards, do 2 push-ups,
run 10 yards, do three push-ups, ..., continue until you run 10 yards
and do 10 push-ups)
- 3 laps - with 4 sets of steps after the 2nd lap
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Saturday
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July 16
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©2011 Red Dog's Dog Days
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