Strength Workout

Strength Workout:

1 - Wall Sit (knees at 90 degrees against the wall)
- 60-second wall sit
- 60-second break
- 60-second wall sit

2 - Sit Ups (as many as you can do in a minute)
- 60-second sit-up test
hands behind head, elbows to knees

3 - Clean & Press - 2 x 12 reps
use 20-25% of maximum lat pulldown lift
lift weights from ground to waist, waist to shoulders and press overhead

4 - Jump Rope - 3 minutes
- jump rope in a controlled manner
- record the most number of jumps in a row without stopping
- continue trying until 3 minutes are up

5 - Push-Ups (as many as you can do in a minute)
- 60-second push-up test
arms straight out from shoulders, bring chest down to ground

6 - Mountain Climbers
- 60-seconds on hands alternating legs in forward climb
- 60-second break
- 30-seconds on hands alternating legs in forward climb

7 - Toe Raises
- lay on back and curl knees to chest
- extend legs straight with heels about 6 inches off of the ground
- hold feet steady while counting to 30 quickly - 4 reps

8 - Box Jumps (as many as you can do in a minute)
- find a sturdy 16"-24" high platform to jump onto
- 60-second jump test (stay controlled jumping up and down from the box)

9 - Supermans
- lay flat on your stomach with arms extended overhead, palms facing down
- lift hands and feet about 6 inches off of the ground
- hold steady while counting to 10 quickly - 8 reps

10 - The Plank
- lie in a down push-up position with tucked arms
- raise weight up onto elbows/forearms and toes
- hold steady while counting to 20 quickly - 5 reps

11 - Arm Raises - 2 x 12 reps
use 5, 10 or 15 lb. weights
- sit in armless chair with back straight, keep feet flat and shoulder-width apart
- hold hand weights straight down at sides, palms facing inward
- raise both hands to shoulder height, pause for one second and lower slowly

12 - Triceps Extension - 2 x 10 reps
use 5, 10 or 15 lb. weights
- sit in a chair with back straight, keep feet flat and shoulder-width apart
- hold a weight in one hand and raise that arm toward the ceiling, palm facing in
- support this arm below the elbow with the opposite hand
- slowly bend raised arm, bringing hand weight toward same shoulder
- raise arm back to straightened position and hold for one second