If you can’t make practice at East this week, get 5 workouts completed to stay in competitive shape over break!!!

Monday– Treadmill or Elliptical –  30 minutes with variety of speed/incline,  Core abs/planks

Tuesday– Weights on legs and arms (10-15 reps per exercise x 3 ) Pool laps 20 minutes continual

Wednesday– Treadmill or Elliptical  45 minutes medium pace/steady  core exercises

Thursday– Pool 10 minute continual laps, leg kicks from edge to create resistance 1 minute kicks/30 sec. rest repeat for 5 minutes of kicking time.

Friday– Weights arms and legs see Tuesday above, add push ups, crunches, leg drills( lunges, seat kicks, high knees, jumping jacks, burpies ) each for 1 minute intervals. Repeat drills 3 times.

Monday– 30 minute jog on sand

Tuesday– 20 minute run from water to higher dunes, walk back to water repeat.

Wednesday– Leg drills on flat sand ( high knees, seat kicks, line drill on toes quick forward /back and side/side jumps)  repeat for 15 minutes, jog 15 minutes along shore

Thursday– 30 minute jog on sand

Friday – 20 minute run from the water to higher dunes, walk back down to repeat

Monday– 30 minute steady pace, finish with core

Tuesday– 30 minute run with hills, if no hills add sprint spurts  every 1 min for each 5 minute interval

Wednesday-40 minute jog, core exercises

Thursday– 30 minute steady pace , finish with core/planks

Friday– 20 minute quick paced run, leg drills and  core to finish