Please mix up the color workouts through out the week.

20-30 seconds per exercise. No rest in between each exercise.3-minutes rest after each complete set. Do 2 sets.

Blue workout1 Triceps Dips2 Sit Ups3 In-out Squats 4 Supermans

5 Left side plank dips

6 Lunge backward with knee up 7 Push Ups8 Narrow Squats9 Right side plank dips10 V sits with runner arms11 Burpees12 Walking planks

Red workout1 Prisoner Squats2 Jackknife3 Pushups4 Hypers

5 Lateral squat walks (if have resistance band then use it for this) 6 Throw downs

8 Crunch9 Uneven Pushups10 Fire hydrants11 Forward lunges12 Mountain climber 45 degree off wall straight back

Yellow workout1 Pistol Squat2 Irish Toe Touches3 Pushups4 Hypers5 Turkish sit-ups6 Hamstring leans

7 Donkey whips8 Lunges backward9 Pushup Toe-to-Hands Walkups

Green workout1 Narrow squat2 Bicycle crunches w/hold

3 Bridges4 Lunge w/ twist5 Narrow push-ups6 Burpees w/ push up

7 Clam shells ( if not have resistance band that alright) 8 Runner arms9 Side lunges

10 6” scissors11 Prone planks12 Calf raises

Black workout1 Jumping jacks2 Push up3 Suitcases4 6” leg circles5 Bulgarian squats

6 Donkey kicks7 Sit up8 Windshield wipers9 Triceps’ dips

Pink workout1 Arm circles forward2 Throw downs center3 Lunge forward4 Throw down left5 Lunge side6 Throw down right7 Lunge backward8 Hypers9 Wide push-ups

Purple workout1 Crunches2 In-out squats

3 Skier abs 4 Inch worm

5 Toe Taps6 Push-up7 6” hold

8 Plank jacks

Grey workout

1 Rotation pushup2 Arm circles (forward, backward, alternate)3 Hypers4 Sit-ups

5 Pistol squat

6 Squat w/ leg lift

7 Scorpion

Plank seriesDo each exercise two times, 10 reps each time.1 Prone: Elbow Stand, Single Leg Raise2 Supine: Elbow Stand, Single Leg Raise3 Prone: Handstand, Single Leg Raise4 Supine: Handstand, Single Leg Raise5 Lateral: Elbow Stand, Single Leg Raise (each side)6 Lateral: Handstand, Single Leg Raise(each side)

Plyo workouts for distance athletes who are not jumpers please mix it upChoose 3 exercises 1-3 set each semi-full recovery

Line jumps lateral & horizontal 10 reps

Split squat jumps 10 reps Stairs at least 8 steps Single leg up and down (both legs) ... Double leg up and down Jump rope 1 min each double leg, left leg, right legTuck jumps 10 repsRabbit jumps 20 m

Plyo workouts for jumpers please mix it up Choose 5 exercises 1-3 set each semi-full recovery

Squat jumps 10 reps Double leg zigzag jumps 20mSplit jumps 10 each legSingle leg hops for distance 30 m each legSingle leg zigzag jumps 20m each legBound for distance 30 mAnkle bounces (stiff leg, fast ankle action, on balls of feet) 12 reps

Front obstacle jumps over double & single leg 10 reps

Lateral obstacle jumps Double & single leg10 reps

Lateral box jumps 10 reps over and back is one

Thrusters 10 reps Explosively jump up in the air and transfer your legs to the forward and rear position. The switch should be seamless moving from front to back before you land on the ground again.

Jump rope 1 min each as fast as can double leg high knees, left leg, right leg

Kneeling squat jumps 10 reps

Jump onto, over and from a 12in box 10 reps

10 reps

Box step-ups 10 reps Ice skaters 10 reps over and back is one

Bounding series 20M AlternateSinglerrLrrLLLrLLrrrLLrrLLSkip for heightSkip for distanceSkip skip lunge Jumpers need to work on flexibility