After meals. Wait one hour to two, before starting vigorous exercises.
Warm Ups
deep breathing
trunk twists
stationary runs
forward bends
stampings
side bends
floor touches
russian dances
body raises
leg raises
thigh & leg flexions
bicycle rides
The idea is to breathe deeply at least twenty minutes a day
Calorie Burner
6xfifty jumping jacks
2xjog one mile
4xtwenty five push ups
4xtwenty five squats
twenty five mountain climbers
fifteen sec plank
thirty sec plank
forty five sec plank
60 sec plank
Burns
3×100 jumping jacks
3×100 mountain climbers
3×100 crunches
3xone mile runs
3×50 squats
3×50 burpees
120 jump rope skips
4×25 high knees
rest between sets as needed
Workouts To Try
Crazy Eights
8 sets 8 reps
Barbell Push Press
Burpee Box Jumps
Barbell Complex
6,5,4,3,2,1 reps
deadlift-high pull
squat clean
push press
bent over row
box jump
Level 1 Workout Plan
Monday & Thursday
bench press
incline press
pull overs
chin ups 50
bent over rows
deadlifts 3×10,6,4,failure
crunches 5×25
Tuesdays & Fridays
barbell clean & press
dumbbell lateral raises
heavy upright rows
3×10,6,4,failure
push presses
3×6,4,2,failure
standing barbell curls
seated barbell curls
close grip press
standing triceps extensions with barbell
wrist curls
reverse wrist curls
reverse crunches
5×25
Glute Work
30 jumping jacks
20 jumping jacks
20 lunges
10 squats
15 squats
10 plie squats x 2
20 side lunges
20 glute kickbacks x 2
15 short bridges
10 side leg circles per leg
Add Weight As Desired
Lower Ab Work
40 jumping jacks
30 jumping jacks
15 lying toe touches
10 roll ups
5 roll ups
3 lying leg raises
40 bicycle crunches
20 flutter kicks
10 seated knee tucks
10 reverse crunches
10 lunge twists
10 planks
Metcon Workout
100 squats
90 secs high plank
80 lunges
70 sit ups
50 mtn climbers
40 push ups
20 jump squats
10 burpees
Workout By The Swimming Pool
jumpig jacks 20 secs
incline push ups 16
knee push ups 10
push ups 8
wide push ups 8
incline push ups 16
knee push ups 10
push ups 8
wide push ups 8
cobra stretch 20 secs
chest stretches 20 secs
jump rope 120
mtn climbers 25
squats 25
lunges 30
high kees 25
calf raises 25
arm circles 50 f/b
Back Exercises
deadlifts
pullovers
t-bar rows
close grip pulls
dumbbell rows
cable rows
pull ups
wide grip pulls
chin ups
barbell rows
hyperextensions
machine rows
Add Up Wod
ten push ups
fifteen plank arm lifts
twenty turning kicks
twenty chest expansions
thirty ninja squats
forty punches
forty-five secs elbow plank
forty-five secs wall sit
Back Update
child pose 45 secs
reverse elbow push ups
10 reps
pull ups 15 secs x 2
inverted rows with chairs
15 secs x 3
Upper Body
pec deck flyes
incline dumbbell flyes
seated pulley rows
standing dumbbell laterals
alternate dumbbell presses
barbell upright rows
tricep push downs
bench tricep dips
standing barbell curls
alternate dumbbell curls
Training Days
Monday & Thursday
chest
abdominals
calves
shoulders
Tuesday & Friday
upper arms
forearms
calves
abdominals
thighs
Gym Workout
treadmill walk
treadmill jog
stairmaster
cycle
crunches
bench leg raises
roman chair sit ups
seated calf raises
one legged calf raises
lunges
leg curls
leg extensions
air squats
barbell squats
hack squats
leg presses
good mornigs
cable triceps press
skull crushers
barbell bent rows
lat pull downs
incline bench press
decline bench press
flat bench press
military presses
dumbbell side laterals
dumbbell front laterals
dumbbell around the worlds
UPPER BODY
barbell flat bench 4×4-8
dumbbell overhead press 4×4-8
vertical pull 4×4-8
dumbbell lateral raises 4×10-12
barbell rows 4×10-12
days
hours minutes seconds
until
2020
Football Field Workout
Warm Up
Fifty Yards Each
High knee walks
High knee skips
High knee runs
Butt kicks
Straight leg walks
Straight leg skips
Backward runs
Back pedaling
Lunge walks
Walking push ups
10
Jumping jacks
30
Seal jacks
30
Split jumps
30
Workout
Start in push up position
Pop up
Sprint fifty yards
Walk/jog back
X 10
Thirty secs rest
100 yard sprint
100 yard jog
100 yard walk
X 2
Thirty secs rest
Sprint through twenty staggered cones
Walk or jog back
X 3
Thirty secs rest
X 3
Football Field Speed
Workout
One jog lap
Fifty yard side shuffle
Numbers sprint
Sixty secs rest
Line touch sprints
Thirty secs rest
Line touch sprints
One jog lap
Football Gym Training
Jump squats
5×10
Sixty secs rest
Dumbbell snatch
5×10/l/r
Ninety secs rest
Dumbbell push press
5×10
Ninety secs rest
Medball slams
3×10
Sixty secs rest
Sprint Workout
One hundred yards
X 2
Eighty yards
X 4
Sixty yards
X 6
Forty yards
X 8
Twenty yards
X 10
Mini band monster walks
Twenty steps per side
Mini band walks with arm drive sideways
Fifteen steps per side
elevated hip bridges
Fifteen
Jumping jacks
Fifty
Footballer
Twenty jumping t’s
Ten split squats
Ten body saws
Twenty side planks
Ten supermen
Ten secs star planks
Twenty secs elbow planks
Ten push ups
Power Sprinter
Wall high knees
Forty secs
Twenty secs rest
Wall sit
Forty secs
Twenty secs
Plank
Forty secs
Twenty secs rest
Sprinters
Forty secs
Twenty secs rest
Plank leg raises
Forty secs
Twenty secs rest
Plank jump ins
Forty secs
Twenty secs rest
Football Game Workout
First down
Twenty jumping jacks
Twenty five yard
Rush or reception
Ten squats
DUMBBELL WORKOUT
goblet squat
3×12
dumbbell press
3×12
rows
3×12
curls
3×12
overhead extensions
3×12
floor press
deadlifts
3×12
front raises
3×12
W.O.D.
CINDY
five pull ups
ten push ups
fifteen air squats
amrap in twenty minutes
CINDY XXX
10 pull ups
15 pull ups
20 push ups
20 pull ups
25 pull ups
30 air squats
30 push ups
30 pull ups
40 push ups
45 air squats
50 push ups
60 air squats
60 push ups
75 air squats
90 air squats
CINDY MODIFIED
1,2,3,4,5,6,7,8,910
clean-and-jerks
155/105lbs
5 pull ups
10 push ups
15 air squats
ten rounds for time
CINDY HARD
5 weighted pull ups
35/25lbs
10 incline push ups
30″/24″
15 air squats
45/35 lbs plate
WEEK ONE-DAY ONE
warm up
ankles-hips-shoulders twist
five each sidex5
hip bridge
6
elbow push-ups
6-8
bird dog
five each side
frog squats
5
world’s greatest stretch
five each side
inchworm
5
walking high knees
ten each side
walking quad pulls
ten each side
cradles
five each side
backwards hamstring
five each side
high knees
15 secs
butt kicks
15
run
one and a half miles
pull-ups
8-12×3
crunches
20-40×3
burpees
10×3
two minute rest
front plank
30-60 secsx5
side plank
30-60 secs/sidex5
knees to elbow
10-15×5
sandbag get-ups
10×5
flutter kicks
20/4cntx5
rest two minutes
crunches
2×100
run
one a half miles
roller
20-30
stretch
calf
hamstring
it band
quadriceps
groin
glute
middle & upper back
lats
hip extender rotator
hip flexor
hip adductor
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FOOTBALL TRAINING
off season
endurance running
three miles
5xwk
power running
four hundred forty yard dashes
three hundred yard dashes
two hundred yard dashes
ninety minute workout every two days
power sprinting
one hundred and ten yard sprints
forty minute workout every two days
ladders
