DAILY WORKOUT (BOYS & GIRLS)

26 Mar 2020 by Zach Birdwell

Static Warm Up
High Knee Jog in place x 30 seconds
Sprint in place x 30 Seconds
Knee Pulls x 10 each leg
Ham Pulls x 10 each leg
Side Lunge x 5 each leg
Front Lunge x 5 each leg
Air Squats x 20
Jumping Jacks x 1 Minute

Work Out
DO TODAY’S WORKOUT AS A CIRCUIT
*Do one set of each (1 set of Donkey Kicks, 1 set of Air Squats, etc..) and then repeat 4 times

Donkey Kicks: 4×10 Each Leg
https://youtu.be/Im5nE3J558k

Air Squat: 4 × 30
https://youtu.be/C_VtOYc6j5c

Wall Sit: 4 × 45 Seconds
https://youtu.be/y-wV4Venusw

Bulgarian Split Squat: 4×8 each leg
https://youtu.be/JLEyaXRMv8o

Squat Jumps: 4×10
https://youtu.be/72BSZupb-1I

Side Lunges: 4×8 Each Leg
https://youtu.be/qCA8E-dF8cI

Single Leg Squat : 4×5
(Hold onto something for balance if you need to)
https://youtu.be/uJ4eA2wUXdw

Single Leg Hip Thrust: 4×8
(You can do this laying down on the ground)
https://youtu.be/jemVr8d_LPc

Core
2 Min Plank
Plank – 30 seconds
Rest – 15 seconds
repeat 3 more times

Speed/Cardio
Pro Agility x 10
(15 Seconds between Reps)
https://youtu.be/VJF5ZEiwU4Y

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