Weekend Workout #4

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:

5 forward lunges (each leg)
5 side lunges (each side)
10 shoulder circles (each direction)
10 jumping jacks
20 sec. run in place (High Knees)
20 sec. run in place (Butt Kicks)
10 straight-leg kicks (reach opposite arm to opposite leg)

Workout  
Perform each exercise without any rest between.  Rest 1 minute between each round.  Aim for 2-3 rounds.  When finished with all exercises, do 10 x 25 yard sprints...rest time is by walking back to the start.


Beginner
8 Reverse Lunge with Toe Taps - 4 each leg (lunge back with left leg and touch right toe with left hand)
10 Dirty Dogs - 5 each side (in a reverse V position with hands and feet on ground, tighten core and bring left hand to right foot, and then right hand to left foot.  Keep alternating until you complete # of reps
8 Squat Thrusts (start in push ups position, then jump feet towards hands and immediately jump them back
10 Bicycle Crunches - 5 each side (lying on back, legs extended, curl up and bring right elbow to left knee, then do same on opposite side)
8 Close Grip Pushups (on knees) (keep elbows close to body)

Intermediate
16 Reverse Lunge with Toe Taps
24 Dirty Dogs
15 Squat Thrusts
25 Bicycle Crunches
15 Close Grip Pushups (plank position)

Advanced
30 Reverse Lunge with Toe Taps
40 Dirty Dogs
30 Squat Thrusts
50 Bicycle Crunches
25 Close Grip Pushups (plank position)

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)