If you can’t make practice at East this week, get 5 workouts completed to stay in competitive shape over break!!!
Hotel with workout room and / or pool
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.
Beach
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
Running trails or roads
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