Week 1:   Workouts

If you have access to a pool this week, below are 2 swim workouts you can do:

#1:

Start with a dynamic warm up

Warm up: 300 swim

             4 x 75 kick @ 1:30

             6 x 50 1-arm/fist @ 60

Technique: Breath control

              8 x 50 breathe every 4 @ 60

              8 x 50 as 25 no breath/25 breathe every 3 @ 1:15

Main: Aerobic and Recovery (No breath on 1st stroke, in 3rd gear [heart rate 26-28])

        2 x 400 pull @ 6/6:40 STAY LONG, less than 15 strokes per 25

        2 x 400 swim @ 5:20/6

        2 x 400 pull @ 6/6:40

Warm down: 200 OTH

#2:

Start with a dynamic warm up

Warm up: 4-4-4

Technique: all with snorkel - keep head still, connect hand to hip, and drive with kick

              8 x 25 1-arm @ 40

              8 x 50 fist @ 60

              8 x 50 pull with paddles and buoy @ 60

Main:

        2 x 100 swim @ 1:30

        4 x 50 swim with paddles @ 60

2x     200 back @ 4

        8 x 25 with fins @ 30 (choice stroke)

        200 kick with fins @ 4

Warm down: 200 OTH

If you do not have access to a pool, here are some dryland workouts you can do from home:

Week 1: Day 1 (March 16)

Week 1: Day 2 (March 17)

Week 1: Day 3 (March 18)

Week 1: Day 4 (March 19)

Week 1: Day 5 (March 20)

Week 1: Day 6 (March 21)

 

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Week 2:   Workouts

Here are some dryland workouts you can do from home:

Week 2: Day 7 (March 23)

Week 2: Day 8 (March 24)

Week 2: Day 9 (March 25)

Week 2: Day 10 (March 26)

Week 2: Day 11 (March 27)

Week 2: Day 12 (March 28)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Week 3:   Workouts

Here are some dryland workouts you can do from home:

Week 3: Day 13 (March 30)

Week 3: Day 14 (March 31)

Week 3: Day 15 (April 1)

Week 3: Day 16 (April 2)

Week 3: Day 17 (April 3)

Week 3: Day 18 (April 4)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Week 4:   Workouts

Here are some dryland workouts you can do from home:

Week 4: Day 19 (April 6)

Week 4: Day 20 (April 7)

Week 4: Day 21 (April 8)

Week 4: Day 22 (April 9)

Week 4: Day 23 (April 10)

Week 4: Day 24 (April 11)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 5:   Workouts

Here are some dryland workouts you can do from home:

Week 5: Day 25 (April 13)

Week 5: Day 26 (April 14)

Week 5: Day 27 (April 15)

Week 5: Day 28 (April 16)

Week 5: Day 29 (April 17)

Week 5: Day 30 (April 18)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 6:   Workouts

Here are some dryland workouts you can do from home:

Week 6: Day 31 (April 20)

Week 6: Day 32 (April 21)

Week 6: Day 33 (April 22)

Week 6: Day 34 (April 23)

Week 6: Day 35 (April 24)

Week 6: Day 36 (April 25)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 7:   Workouts

Here are some dryland workouts you can do from home:

Week 7: Day 37 (April 27)

Week 7: Day 38 (April 28)

Week 7: Day 39 (April 29)

Week 7: Day 40 (April 30)

Week 7: Day 41 (May 1)

Week 7: Day 42 (May 2)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 8:   Workouts

Here are some dryland workouts you can do from home:

Week 8: Day 43 (May 4)

Week 8: Day 44 (May 5)

Week 8: Day 45 (May 6)

Week 8: Day 46 (May 7)

Week 8: Day 47 (May 8)

Week 8: Day 48 (May 9)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 9:   Workouts

Here are some dryland workouts you can do from home:

Week 8: Day 49 (May 11)

Week 8: Day 50 (May 12)

Week 8: Day 51 (May 13)

Week 8: Day 52 (May 14)

Week 8: Day 53 (May 15)

Week 8: Day 54 (May 16)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 10:   Workouts

Here are some dryland workouts you can do from home:

Week 10: Day 55 (May 18)

Week 10: Day 56 (May 19)

Week 10: Day 57 (May 20)

Week 10: Day 58 (May 21)

Week 10: Day 59 (May 22)

Week 10: Day 60 (May 23)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 11:   Workouts

Here are some dryland workouts you can do from home:

Week 11: Day 61 (May 25) - Happy Memorial Day! - Day off

Week 11: Day 62 (May 26)

Week 11: Day 63 (May 27)

Week 11: Day 64 (May 28)

Week 11: Day 65 (May 29)

Week 11: Day 66 (May 30)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 12:   Workouts

Here are some dryland workouts you can do from home:

Week 12: Day 67 (June 1)

Week 12: Day 68 (June 2)

Week 12: Day 69 (June 3)

Week 12: Day 70 (June 4)

Week 12: Day 71 (June 5)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 13:   Workouts

Here are some dryland workouts you can do from home:

Week 13: Day 72 (June 8)

Week 13: Day 73 (June 9)

Week 13: Day 74 (June 10)

Week 13: Day 75 (June 11)

Week 13: Day 76 (June 12)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be

Week 14:   Workouts

Here are some dryland workouts you can do from home:

Week 14: Day 79 (June 15)

Week 14: Day 80 (June 16)

Week 14: Day 81 (June 17)

Week 14: Day 82 (June 18)

Week 14: Day 83 (June 19)

 

 

Below are how-to videos if you are not sure of what a certain exercise is:

LEGS:

Goblet Squat - https://youtu.be/MeIiIdhvXT4

Lunges - https://youtu.be/D7KaRcUTQeE

Bulgarian Split Squat - https://youtu.be/2C-uNgKwPLE

Hip Thrust - https://youtu.be/SEdqd1n0cvg

Glute Bridge - https://youtu.be/8bbE64NuDTU

Reverse Lunge - https://youtu.be/sjlsISvHyZs

Dumbbell Deadlift - https://youtu.be/lJ3QwaXNJfw

Calf Raise - https://youtu.be/ORT4oJ_R8Qs

Pistol Squat - https://youtu.be/7NvOuty_Fnc

CORE:

Flutter Kicks - https://youtu.be/ANVdMDaYRts

Bear Crawl - https://youtu.be/WMXbyYpZ9oY

Lizard Crawl - https://youtu.be/Md43e3VBzNc

V-Up - https://youtu.be/wRCgPeligF4

Superman - https://youtu.be/Gui5TqiKjZI

How to plank - https://youtu.be/fqzUlmyTpJk

Bird Dog - https://www.youtube.com/watch?v=k2azbhhuKuM

Shoulder Taps - https://www.youtube.com/watch?v=wcKyqAMqueQ

Hollow Body - https://youtu.be/uQPh7ZucTrI 

UPPER BODY:

Single Arm Row - https://youtu.be/KRN38chlkds

Bent Over Row - https://youtu.be/6TSP1TRMUzs

Tricep Kickback - https://youtu.be/6SS6K3lAwZ8

Shoulder Press - https://youtu.be/qEwKCR5JCog

Incline Bench - https://youtu.be/8iPEnn-ltC8

Bicep Curl - https://youtu.be/zC3nLlEvin4

Standard Bench - https://youtu.be/VmB1G1K7v94

Dumbbell Raise - https://youtu.be/-t7fuZ0KhDA

Dips - https://youtu.be/c3ZGl4pAwZ4

 

JUMPING:

How to Jump and Land - https://youtu.be/9lESsJDz8Pk

Box Jumps - https://youtu.be/hxldG9FX4j4

Squat Jump - https://youtu.be/DeTBwEL4m7s

Duke Plyo Series - https://youtu.be/WqTayB5NTaw

Power Skips - https://youtu.be/NCY9gFsZk9Y

Burpees - https://www.youtube.com/watch?v=wS4OsJ4yzx4&feature=youtu.be