Exercise #1 - Monday

Exercise #1

Before doing any type of exercise it is very important to warm up, stretch your muscles and get your heart beating. This helps prevents injury. For the exercise look below.

Stretch before starting these exercises. Spend no longer than 8 minutes stretching your muscles.

The exercises:

Start off slow and increase intensity with every rep, do 3 reps with rest periods of 3 minutes (breath, drink water).

• 3 sets of level 1 drills
• ​4 Push ups
• ​4 Moutain climbers
• 4 Jump ups
• 3 sets level 2 drills
• ​8 Jack Push ups
• 8 Moutain climbers
• 8 Basketball Jumps
• 2 sets level 4 drills
• ​Vertical mountain climbs for 30 seconds
• ​10 power squats
• ​10 vertical push ups
• ​10 Modified ski abs (push up in the middle)
• ​Alternate push ups
• ​5 Spiderman push up
• ​10 slap your knees jumps
• 1 set of level 5 drill "Nationals"
• ​​30 vertical mountain climbers
• ​​15 ski down.
• ​​5 Spider-Man push ups.
• ​​10 mountain climbers
• ​​10 modified in and out abs. Jack push up for each Time the legs extend.
• ​​10 dive bombers with squat explosive hops
• ​​10 diamond alternating push ups.
• ​​15 seconds high knees
• ​​High knees lateral hops. (Side to side one leg hops, hop for right to left on one foot. how far can you hop?)
• ​​Knee to elbow push ups.
• ​​20 lunge squat hops. Deep lunge back leg one inch off ground hop into the air switch legs on landing but other foot back.
• ​​Plank position for 30 seconds (recover here!)

Cool Down

Cool down it the time you let you muscles and heart stabilize and recover. Do one set of the warm up. Then stretch!

Protein and water

Now it's time for a protein shake and water.

When form breaks down

As soon as you are not doing the exercise correctly with good form it means your body needs a break. Take 30 seconds to recover and get back at it!