Routine 1
Dynamic stretches
Warm up - 2 laps around the track; run the straights, walk the curves
- Three sets
- Lunge with shoulder press (10 repetitions each leg/arm)
- Body weight squat (15 repetitions)
- Stiff legged dead lift (10 repetitions)
- Three sets
- Front and lateral raise (10 repetitions each way)
- Free weight row (10 repetitions each arm)
- Three sets
- Push ups (10-15 repetitions)
- Low plank (20 seconds)
- Russian Twist (20 seconds)
- Two sets
- Roundhouse kicks (10 each leg)
- Skip (30 seconds)