Circuit Training Stretches Long adductor stretch Standing Quadriceps Stretch Runners Stretch Hip Flexor Stretch Spider-Man Stretch

Cardo Workout Note: should be done before exercises Treadmill Jump Rope 30-40 minutes easy run See Page 9

Exercises All Exercises Ages 15-16 Girls=50 Ages 15-16 Boys=75 Ages 6-8 = total 25 Ages 9-12=total 50 Ages 13-14 Girls=50 Ages 13-14 Boys=75 Ages 15-16 Girls=50 Ages 15-16 Boys=75

Press-up Begin in the standard press-up position on the floor Press-up Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor - shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. Lower the body until the elbows reach 90° and then extends the arms to return to the start position.

Sit-ups Lie on the floor with knees bent Sit-ups Lie on the floor with knees bent. Perform sit-ups with hands on the sides of the head or folded across chest.

Jumping jacks Stand upright with your arms at your side Jumping jacks Stand upright with your arms at your side. Spring to legs astride position whilst at same time flinging arms out to abducted position. Jump back to starting position.

Kick backs Kneel down on your hands and knees Kick backs Kneel down on your hands and knees. Lift one leg off the ground and extend then hyper extend, and return to start.

Squat thrusts Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Repeat this action rhythmically and continuously without stopping for the allotted time.

Jump Rope Exercises Workout 1 – For a simple to do workout with the jump rope you can start by warming up with some stretches and then starting to jump at a slow pace for a couple of minutes. Then rest for half a minute and then jump as fast as you can for 1 minute. Rest again, and then jump again for one minute. Do this alternating exercise for 15 to 20 minutes. Workout 2 – An alternative jump rope workout can go like this – start jumping and continue for three minutes. In your one minute break do ab crunches; as many as you can do. Jump again for three minutes, and in the next break, do pushups as many as possible. Again jump for three minutes, and then crunches again. 20-30 seconds of jumping 30-60 seconds of rest Repeat 6-10 times Make sure you give enough recovery time between intervals to slow there heart rate and catch there breath. Start with fewer and shorter intervals with more rest time, and work up to doing more intervals for a longer period of time with less rest.