AHS Volleyball Winter Workout Plan

7 Days of Work-Outs to get you prepared for the Off Season and to keep you in shape. These can be conducted in a gym or at home if you have dumbbells. The most important thing to remember is that you’re doing something. Stretch before and after. Give yourself time to rest between each exercise. One Song Workouts= Use for when you don’t have time to workout or in place of your Core/Abs. Repeat 3 Times. Conditioning Strength Core/Abs If you have Gym

Accessibility Day 1 15 minute run with one of the following:

-­‐ On neighborhood trail -­‐ Treadmill on 5.0 Speed or higher -­‐ Elliptical at 6.0 or higher

50 Body Weight Squats 25 push ups (repeat 2 more times)

200 abs of your choice

7 minutes on stairmaster to finish (Can be performed on your stairs at home if your parents allow it J)

Day 2 8 x 100 meter sprints Dumbbell Front Raise Dumbbell Squats Dumbbell Bicep Curls Dumbbell Calf Raises 10 lb. weights 4 sets of 12 for each exercise Repeat 4 times

200 abs of your choice

8 minutes on stairmaster to finish

Day 3 20 minutes on Elliptical or 20 minute run in the neighborhood

300 abs of choice 9 minutes on stairmaster to finish

Day 4 10 x 50 meter Sprint/Shuffles Sprint Forward & Shuffle Back

50 Body Weight Squat Jumps 50 Walking Lunges (No Weight) 50 Burpees 50 Mountain Climbers

Plank for 1 min. and rest (Repeat 5 times)

Day 5 10 reps 30/30/30’s (sprint 30sec, jog 30 sec, walk 30 sec = 1) If on a treadmill: 7.0 (sprint) 4.5 (jog)

300 abs of choice 10 minutes on stairmaster to finish

3.0 (walk)

Day 6 15 minutes on elliptical 15 minutes on Bike

Super Set 10 Bicep Curls & Squats 10 Dumbbell Shoulder Press & Alternating Curtsies) 4 Sets of Each (After each upper body rep immediately go into the lower body rep)

350 abs of choice 11 minutes on Stairmaster

Day 7 10 x 60 meter Sprints jog back

30 sec. each -­‐ Mountain Climbers -­‐ Squat Jumps -­‐ Burpees -­‐ Push-Ups

Repeat 4 times

350 abs of choice 12 minutes on Stairmaster