Summer Workout Plan

 

Each of these categories I want to work on this summer. The workouts will be to strengthen these certain areas. The work outs will be based on things I've found on Pinterest. My Summer will be 12 weeks, almost 3 months. And I plan to keep working out after summer... If you are unsure what something is, GOOGLE it! Or comment and I'll explain or maybe make a video. 

*Recommended*

Warm Up

30 Jumping Jacks
20 Butt Kicks
20 High Knees
5 minutes to stretch out
REPEAT

 

 

 

 

 

Run 

 Week 1: Run 1 minutes, walk 90 seconds -8 Sets
 Week 2: Run 2 minutes, walk 1 minute -7 Sets
 Week 3: Run 4 minutes, walk 1 minute -6 Sets
 Week 4: Run 6 minutes, walk 2 minutes -4 Sets
 Week 5: Run 9 minutes, walk 2 minutes -3 Sets
 Week 6: Run 12 minutes, walk 1 minute -3 Sets
 Week 7: Run 15 minutes, walk 1 minute -2 Sets
 Week 8: Run 30 minutes -1 Set
 Week 9: Run 35 minutes -1 Set
 Week 10: Run 20 minutes, walk 2 minutes- 2 Sets
 Week 11-12: Run at least 40 minutes

 

Abs

50 Crunches
50 Left-Right Crunches
30 Russian Twists
2- 30 Second Planks
15 Sits Ups
20 Bicylces
30 Vertical Knee Lifts
20 Leg Lifts

 

Arms 

*Use resistance bands in place of weights*
15 Pushups
2- 30 Second Pushup Position Planks
10 (per arm) Bicep Curls  
20 Chair Dips
15 Tricep Kickbacks 
15 Over Head Press
15 Lateral Press
15 Arm Curls
15 Upright Rows
 2- 1 minute Supermans

Legs 

30 Frog Jumps
20 (each leg) Walking Lunges
20 Sumo Squats
20 (each leg) Side Sqauts
2- 30 Second Wall Sits
20 Squats 
30 Calf Raises
1 minute Raised Calf Pulse

 

 

 

 

Back 

30 Seal Lifts
20 Supermans
20 Leg Lifts
20 Bird Dogs
2- 30 second Planks
20 (each leg) Cobra Lifts
2- 30 second Bridges

 

 

Swim 

*Do one or two of the + per swim session*
200 meter Warm Up
 5x 50 meter on the 1 minute
2x 100 meter 1 min. rest between
+Strength
  -2x 100 meter kick only
  -2x 100 meter arms only
+Ladder
  -250 meter, every 50 
+Breath Control
  -50 meter breath every 5 strokes
  -50 meter breath every 7 strokes
  -50 meter breath every 5 strokes
 Cool Down
  -100 meter easy
  -50 meter slow, finger drag

Jumps

I want to get higher jumps for Volleyball!
30 Wall Touches
40 Calf Raises
2x 1 minute Raised Calf Pulse
2x 1 minute High Knees
20 Burpees
20 Jump Squats

 

Stretch

At least 10 minutes