Summer Training Plan
CATEGORY:
LEVEL: Intermediate
EXERCISES: 21

Before you jump into a training program

  • Schedule time in your week for training. 3 – 4 days for 30 minutes is a great place to start and you can mix and match upper body and lower body exercises at each session.
  • Get help from a trainer or online resource if you need extra help with form and ideas.
  • Grab a friend to make training more fun!

Repetitions and Sets:

  1. Banded shoulder press (15)
  2. Side plank rotation (10)
  3. Donkey kick burpee (10)
  4. Plank high five (12) 

REPEAT 3 TIMES

  1. Push back plank (8)
  2. Bicep curl (15)
  3. Tricep plank jack (8)

REPEAT 3 TIMES

  1. V-up (8)
  2. Boat (30 seconds)
  3. Plank leg lifts (12)

REPEAT 3 TIMES

  1. Leg lift (15)
  2. Banded Mountain climber (12)
  3. Hip Drill (12)
  4. Sliders (12 each leg)

REPEAT 3 TIMES

  1. Bridge (20)
  2. Banded monster walk (20)
  3. Split lunge jump (12)
  4. One Leg Deadlift (12 each leg)

REPEAT 3 TIMES

  1. Knee drive (12 each leg)
  2. Skater Hop (8 Each Leg)
  3. Passe extend. (12 each leg)

*option to come into releve each time

REPEAT 3 TIMES

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Banded Shoulder Press
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Side Plank Rotation
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Donkey Kick Burpee
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
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Plank High Five
LEVEL: Beginner
CATEGORY: Partners, Power, Strength
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
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Banded Bicep Curl
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Tricep Plank Jack
LEVEL: Advanced
CATEGORY: Balance, Power, Strength, Warm Up
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One Leg V-Up
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Boat Pose
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Plank Leg Lifts
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Banded Mountain Climber
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Hip Lift Drill
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Slide Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Banded Monster Walks
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Split Lunge Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
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One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength
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Skater Squat
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Passé Extend
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up