Sample Workout # 2
Light Cardio Warm-Up & Stretch
Aerobic
Plyometrics: Jump Squats; Run-Stance Squats; Swing Kicks; Tire Jumps; Circle Runs; Lunges; Single Knee Tucks; Jump Knee Tucks; Leapfrog Squats; Gap Jumps; Squat Jacks; Military March; Super Skaters; Lateral Leapfrog Squats; Hops; Groucho Walk; Speed Squats
Strength
Chest & Back Workout: Military Push-Up; Heavy Pants; Wide-Fly Push-Up; Lawnmowers; Diamond Push-Ups; Back Fly’s; Dive-Bomber Push-Ups; Wide Front Pull-Up with Bands
Flexibility
Flexibility Workout: Head Roll; Back-Chest-Shoulder Stretch; Wrist-Forearm Flex; Arm Circles; Huggers, Reachers, and Swimmers Ballistic Stretches; Standing Side Stretch; Rollers; Ploughs; Seated Spinal Stretch; Glute Stretch; Wide Feet Hamstring Stretch; Side Twist; Bows; Froggers; Seated Single-Leg Hamstring Stretch; Seated Two-Leg Hamstring Stretch; Toe Flexors; Downward Dog with Calf Stretch; Upward Dog with Ankle Stretch; Child’s Pose
Cool Down
Sample Workout # 3
Light Cardio Warm-Up & Stretch
Aerobic
Switch Kicks; Power Jacks; Power Knees; Power Jumps; Globe Jumps; High Plank Jumps; Push-Up Jacks; Three-Step Heisman; Power Sprints; Split Lunges; Tires; Softball Throw; Jump Shot; Swing Kicks; Banana Roll
Strength
Abs Workout: In & Outs; Seated Bicycle; Seated Crunchy Frogs; Wide-Leg Sit-Up; Scissors; Hip Rock & Raise; Pulse Ups; Roll-Ups; Oblique V-Ups; Leg Climbs; Seated Twists
Flexibility
Flexibility Workout: Head Roll; Back-Chest-Shoulder Stretch; Wrist-Forearm Flex; Arm Circles; Huggers, Reachers, and Swimmers Ballistic Stretches; Standing Side Stretch; Cat Stretch; Glute Stretch; Wide Feet Hamstring Stretch; Bows; Froggers; Seated Two-Leg Hamstring Stretch; Toe Flexors; Downward Dog with Calf Stretch; Upward Dog with Ankle Stretch