Team Workouts

4/27/20

 Hey Team kids, here's the workout for this week, again courtesy of Elisa!  Get after it!

  • Get outside (if safe and OK'd by your folks) and run around non-stop for 5 minutes​

  • 20-30 lunges (right and left)

  • 1 min alternating high-low plank (up-down plank) 

  • 15-20 jump squats​

  • 1 min mountain climbers

    • high plank position, rapid movements bringing alternating legs up, knee toward nose​

  • 15-20 tricep dips

  •  1 min flutter kicks

  • 30 sec-1 min leg raises

    • extra challenge: with legs raised, activate your core and bring shoulders off the ground to reach up to tap toes/shins​


Complete routine 1-2 times per session.

 

Stay strong! 

4/20/20

Hey Team kids, here's the workout for this week, again courtesy of Elisa!  Get after it!
  • 20 half burpees 

    • no push up. Jump up, squat, hands to the floor, feet jump back + forward, jump straight up

  • 20 lunges (right and left)

  • 15/20 push-ups

  • 30 sec plank hops

    • high plank position, feet jump over hip distance apart and back to the middle, fast​

  • 1 min flutter kicks
     

  • 1 min mountain climbers

  • 1 min plank -> 30 sec side plank on both sides -> 1 min forward plank


Complete routine 1-2 times per session.

 

Stay strong!

4/13/20

Hey Team kids, here's the workout for this week, again courtesy of Elisa!  Get after it!
  • 30 sec/1 min plank walkouts with a hop

    • start standing, crouch down with hands flat on the floor, walk your hands into a high plank and walk them back, stand up and hop! Repeat for duration of time given

  • 15/20 lunges

  • 15/20 pushups

  • 30 sec/1 min side plank, both sides

  • 10/20 pull ups (for those of you that might have a pull up bar!)
     

  • 1 min bicycle abs

    • remember to lift your shoulders off of the ground while cradling your head in your hands and *not* just lift your head up and causing unnecessary strain to your neck
       

  • 1 min flutter kicks
     

  • 5 push up negatives

    • push up position, push up and then really SLOWLY lower yourself down, like so slow!!
       

  • 30 sec/1 min mountain climbers

    Give yourself 15-30 sec rest between exercises. Repeat entire set 2-3 times.

 

Stay strong!

4/6/20

Hey Team kids, here's the workout for this week, again courtesy of Elisa!  Get after it!
  • 20-30 jumping jacks
  • 20-30 lunges
  • Alternating high plank to low plank (up down plank) 1 min
  • 15-20 jump squats
  • 1 min mountain-climbers
    • high plank position, powerful and rapid movement bringing leg up at a time, with knee towards nose
  • 15-20 tricep dips
    • see instructions from last week​
  • 1 min hollow body
  • 30 sec-1 min leg raises 
    • extra challenge: with legs raised, activate your core and bring shoulder off the ground as you reach up to tap your toes/shins

Repeat 2-3x

Enjoy!

3/30/20

Hey kids! We’ve really missed coaching you in the gym and hope you’ve all been doing well and staying healthy! Here’s a totally optional weekly workout for those of you that are motivated to stay strong at home until we can all climb together again!

Try completing it twice a week with at least one day in between to rest. 

This workout can be done in your living room, backyard, or where you can safely move around without knocking anything over and be distanced from other folks outside of your household. For most of the exercises I will be giving a range of reps since this will be going out a lot of you with varied abilities. Invite your family to do it with you, too! Turn some good music on and let’s get started!

 

First off, we’ll start warming up with:

  • 20-30 jumping jacks

 

30sec rest

  • 15 lunges (right + left = 1 rep)

 

30sec rest

  • 1 min hollow body

  • 20-30 air squats

  • 15-20 tricep dips* (this one can be done on the edge of your couch or a coffee table, basically any stable surface about 2-3ft from the ground)

 

30sec rest

  • 1-2 min low plank -> transition to low side plank on right + left side 1min-30sec

 

30sec rest

  • 1-2 min wall sit 

  • 1-2 min flutter kicks 

 

Repeat ^^ 2-3 times. Hope you all have a great week!

 

*note on how to do tricep dips:

Place your hands shoulder-width apart on a chair or bench with your legs extended out straight in front of you. Bend your elbows to lower your body to the floor until your elbows are at a 90-degree angle. Then press down to straighten your elbows and return to the starting position.

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Bainbridge Island

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Bainbridge Island, WA  98110

206-451-4020

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Bremerton, WA 98312

360-627-7150

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