UA Workout Sunday May 16, 2010

2:00pm start

Warm up: jog, drills, depth jumps, ladders

Round 1

300 meter run

(2 minutes rest)

• Jump rope (50 seconds)


• Sit outs (50 seconds)


• Mountain climbers (50 seconds)


• Split squat cycle (50 seconds)


• Jack pushups (50 seconds)


• Abs – vertical flutter kicks (50 seconds)

(2 minutes rest)


Round 2

200 meter run

(2 minutes rest)

• High knees (45 seconds)


• Jump rope (45 seconds)


• Tuck jumps side-to-side (45 seconds)


• Plank position, knees to elbows (45 seconds)


• Frog jumps (45 seconds)


• 1 ski ab --> explosive v-push up (45 seconds)


• Abs – bicycle kicks

(2 minutes rest)


Round 3

• Jump rope (45 seconds)


• Jack squats (45 seconds)


• Tricep pushups (45 seconds)


• 1 jack pushup --> 8 mountain climbers --> burpie (90 seconds)


• Right side obliques (30 seconds)


• Left side obliques (30 seconds)

(2 minutes rest)


Round 4

• Jump rope (45 seconds)


• High knees (45 seconds)


• Shuffling (45 seconds)


• Prayer pushups (45 seconds)

(1 minute rest)

• Running the stairs (90 seconds)

6 minute abs

• Tuck jump --> push ups (1 minute)


• Horizontal flutter kicks (1 minute)


• Both knees up (1 minute)


• Right side plank (1 minute)


• Left side plank (1 minute)


• Center plank (1 minute)