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GC Athletics (March 23-27)
Jeff Jones
Sunday, March 22, 2020

Monday:

  • 100 jumping jacks
  • 25 crunches
  • 20 tri-cep dips
  • 15 squats
  • 20 lunges (each leg)
  • 25 Russian twists
  • 20 standing calf raises
  • 5 push-ups
  • 30 sec. plank
  • 10 lunge split jumps
  • Running: 2x60 second runs, 3x30 second runs (rest 2 min between each)

Tuesday:

  • 60 jumping jacks
  • 25 vertical leg crunches
  • 20 sit-ups
  • 15 tri-cep dips
  • 20 squats
  • 10 side lunges
  • 15 leg lifts
  • 50 bicycles
  • 15 wall push-ups
  • 25 Russian twists
  • Running:  4x45 second runs (rest 2 min between each)

Wednesday:

  • 90 jumping jacks
  • 20 tri-cep dips
  • 10 sit-ups
  • 30 bird-dogs
  • 30 sec. plank
  • 30 squats
  • 40 crunches
  • 10 oblique crunches
  • 20 standing calf raises
  • Running:  6x30 second runs (rest 2 min between each)

Thursday:

  • 100 jumping jacks
  • 25 vertical leg crunches
  • 20 squats
  • 20 wall push-ups
  • 50 Russian Twists
  • 15 sec. Side plank (right and left)
  • 10 lunge split jumps
  • 5 jump squats
  • 40 high knees
  • Running:  20 minute continuous jog

Friday:

  • 60 jumping jacks
  • 40 crunches
  • 10 sit-ups
  • 10 tri-cep dips
  • 20 side lunges (each side)
  • 15 incline push-ups
  • 10 oblique crunches
  • 30 tail kicks
  • 5 jump squats
  • 15 push-up jacks
  • Running:  4x60 second runs (rest 5 min between each)

All of these exercises can be done anywhere.  If you don't know what an exercise looks like, google it or call one of the coaches.  Don't use the time away as an excuse, use it to become better!