Multiple Teams · At Home Workouts


Overview:  Check out the workouts below that you can do on your own (or with a family member partner) throughout our extended break.  No specialized equipment necessary! You can also combine exercises and pieces of circuits into your own workout–get creative with it!

Estimate times and distances if you don’t have a watch or a measured course.

MOST IMPORTANT: Something > Nothing.

Active Warm-up (can add other favorite exercises): Use this active warm-up to make sure you’re warmed up and ready to work.

½ mile total: each exercise lasts 30 meters with 20 meters of slow jog in between
¼ mile (slow exercises):

  • Forward Lunges
  • Forward Lunge w/ trunk twist
  • Side Lunges (facing one way–back and forth to get each side)
  • Mini-step Reach (couple of steps and bend down to touch one foot, couple of steps and bend down to touch other foot)
  • Toy Soldiers (also called leg lifts, Frankensteins, etc)
  • Open Gate/Close Gate (Slow high knee and rotate hip out, and then rotate back in)
  • Caterpillars (hands down in front of feet, “walk” hands out until in upward dog position, then walk hands back to feet)
  • Heel walk/Toe walk
Lap 2 (quicker exercises):

  • Skip w/ forward arm circles
  • High knees
  • Butt Kickers
  • Leg Circles (combined high knees and butt kickers)
  • Side shuffle w/ butt down
  • Carioca w/ high knee crossover in between
  • Backwards run (DB drill)
  • 25-50 meter acceleration (to finish w/ high intensity)
Static Stretch based on event group needs

Full Body Circuit (If you survive this, you’re in dang good shape!!!)

Set-up: Find a place with a flat surface where you can do exercises right next to where you can run 40-60 meters.  Ex: driveway right next to sidewalk

  1. ½ mi warm-up run
  2. Start the circuit by doing the first exercise on the list.  Do each exercise for 30 seconds.
  3. In between each exercise, jog the 40 meter stretch and then turn around and sprint back.
  4. Then, do the next exercise on the list.
  5. 1 minute rest after each set of Burpees
  6. Start at 15 seconds per exercise if you can’t make 30.  Or do Sets 1 and 2 in the AM and 3 and 4 in the PM.

Exercises

Set #1 Power Lunges Wide Push-Ups Crunches Burpees
Set #2 Mountain Climbers Narrow Push-Ups Flutter-Kick Burpees
Set #3 Air Squats Dips Plank reach Burpees
Set #4 Tuck Jumps Push-Up Holds Supermans Burpees

 

Body Weight Circuits

Circuit #1

  • Chin Ups: 3×8
    • Substitute if no Chin Up Bar: Manual Resistance Bicep Curls; someone holds fists and resists up and down
  • Push Ups: 3×10
  • Bodyweight Squats: 3×15
  • Single Leg Romanian Deadlifts: 3×8 (view Explanation Here)
  • Sit Ups: 3 x 20

Circuit #2

  • Chin Ups: 3×8
    • Substitute if no Chin Up Bar: Manual Resistance Bicep Curls; someone holds fists and resists up and down
  • Push Ups w/ Feet Elevated: 3×10
  • Bodyweight Squats: 3×10
  • Single Leg Squats: 3×8
  • Planks: 3×60”

Gambetta Leg Circuit

Go through 3 leg exercises below.  3’ rest after circuit. Start with 1 circuit on 1st day and then add an additional circuit every other day.  Max is 5 sets.

  • 20 Bodyweight Squats
    • Rest 30”
  • 20 Split Leg Lunges
    • Rest 30”
  • 10 Bodyweight Squats w/ double leg jump
    • Rest 3’

Core Exercises 

Pick 3 from Abs and 3 from Arms and try to do continuously (no rest between exercises).

Abs

  • 30” crunches
  • 30” Cornpickers (Russian Twists)
  • 30” V-ups
  • 30” Bicycles
  • 30” Flutter Kicks
  • 30” Leg Raises (alternate 6”, 1 foot, 90 degrees)
  • 30” Bridge (alternate legs)
  • 30” Plank
  • 30” Side Plank
  • 30” Star Plank
  • 30” Superman (w/ 2” hold at top)

Arms

  • 30” Wide Push-ups
  • 30” T Push-ups
  • 30” Narrow Push-ups
    30” Clappers (push-ups w/ clap in between each–advanced exercise)
  • 30” Dips