Jogging in school
HIIT cardio circuit
Legs
TUESDAY
PE in school
WEDNESDAY
Jogging in school
Upper body
THURSDAY
Yoga (optional)
FRIDAY
SATURDAY
Plyometric cardio circuit w/ some upper body workouts
SUNDAY
HIIT cardio circuit (mon)
Circuit 40s on 20s off
Up and out jumping jacks
Mountain climbers
Jumping lunges
High knees
Repeat 3 times break 1 min and repeat 3 times again
Monday legs:
1) Bulgarian split squats 4 x 12 ea side
Ss: Calf raises 4 x 25
2) Sumo squats 4 x 20
Ss: optional buttkickers or jumping jacks
3) Deadlifts 5 x 12
Ss: Seated leg curls 5 x 8
Leg curls or duck squats to failure
Wed upper body:
1. Dumbbell flys 3 x 10
2. Pull downs 3 x 10
Ss: Arnold shoulder press or front raise or dumbbell upright rows 4 x 8
3. Cable rows 3 x 10
Ss: Tricep push down 3 x 10
4. 4-position straight foward press 4 x 8
Ss: Bicep cross body curls 3 x 10
Plyo circuit (sat)
10 burpees
15 push ups
20 tricep dips
30s plank
12 weighted squat and clean press
50 mountain climbers
24 commandos
12 Split push ups
Repeat twice and then,
Flexor incline db curls 3 x 10
Chest press 3 x 10
Deadlifts 3 x 12
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