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Watchung Hills Regional High School

Off-Canvas

Warmup Week

Monday 6.18

It is going to be REALLY hot on Monday. This workout is intended to acclimate you to summer heat in a manageable way. Monitor your body and how you are feeling.

Warmup Jog for 2 minutes

Jog for 50 seconds and sprint for 10
Jog for 25 seconds and sprint for 5
Rest until your heart rate comes down a bit

Repeat this 10 times. If you are struggling, get at least 8 reps in

Cooldown Jog for 2 minutes

 

Tuesday 6.19

Rest Day
 

Wednesday 6.20

Warmup Jog for 2 minutes

Run for 60 seconds at an easy tempo. Wherever you are running, mark how far you have gone by dropping a hat, water bottle, baby etc. Then walk back to the start.

Then, Repeat BUT….  Every subsequent time, try to finish a little farther than the time before, even if it is just a yard.

Complete this 12 times. If you are struggling, get at least 10 reps in

Feeling good?
Finish with the following:
(X5) 5 squats, 5 stars, 5knee ups in a row without stopping. 25 second break.

Cooldown Jog for 2 minutes

 

Thursday 6.21

Warmup Jog for 2 minutes

(X14) 10 squats into a 70 yd sprint. Short recovery

Feeling good?
Finish with a core workout
60 second plank
50 russian twists (25 each side)
40 crunches
30 bicycles
20 V ups
10 pushups

Cooldown Jog for 2 minutes

 

Friday 6.22

Rest Day