Plyometrics: Essential for warming up muscles. Exercises in plyometrics are also beneficial for building strength.

Each exercise is done to the 25 yard line unless specified

1 Jog up & back 13 Hi Skip forward
2 Walk on toes 1/2 way 14 Hi Skip backward
3 Walk on heels 1/2 wa 15 Lunges
4 High knees 16 Reverse Lunges
5 Butt kicks 17 Frankenstein
6 Slides up & back - fa 18 Reverse Soldier
7 Karaoke up & back - f 19 Spiderman
8 Quad stretch 20 Inchworm
9 Ham Stretch 21 Walking hip flexor
10 4 Stretch 22 50%
11 Skip forward 23 75%
12 Skip backward 24 100%
eficial for building strength.
 HIIT workouts are around 20-30 minutes of HARD work! This is how you train like an athlete. Running miles and mile
HIIT #1 ~27 Min Quantity - record how many you did
Set 1: Repeat 3 times, do not stop until the "rest". Push through it, but respect your body.
1 Squat Jum 1 min Notes:
2 Alternatin 1 min
3 Side Shuf30 sec
4 Plank 1 min
5 Pushups (to30 sec
6 REST 1 min
Set 2: Repeat 3 times, do not stop until the "rest". Push through it, but respect your body.
1 Speed Skat30 sec Notes:
2 Hopscotch45 sec
3 Wacky Jack1 min
4 Bird Dog 45 sec
5 Bench dips30 sec
6 REST 1 min

HIIT #2 ~22 Min Quantity - record how many you did

Set 1: Repeat 2 times, do not stop until the "rest". Push through it, but respect your body.
1 Drop Squat30 sec Notes:
2 Seal Jacks 30 sec
3 Split Lunge1 Min
4 Lateral Ho 30 sec
5 The Heism30 sec
6 Rest 1 min
Set 2: Repeat 2 times, do not stop until the "rest". Push through it, but respect your body.
1 ABS: Singl 30 sec Notes:
2 ABS: bicyc 30 sec
3 ABS: Sit up30 sec
4 ABS: Cross1 min
5 REST 1 min
Set 3: Repeat 2 times, do not stop until the "rest". Push through it, but respect your body.
1 Punches 30 sec Notes:
2 Pushups 30 sec
3 Tricep Dips30 sec
4 Alternating1 min
5 REST 1 min

HIIT #3: ~27 Min Quantity - record how many you did
Set 1: One time through, do not stop until the "rest". Push through it, but respect your body.
1 Run in pla 30 sec Notes:
2 Squat jump30 sec
3 Single Leg 30 sec each foot
4 SL line hop30 sec each foot
5 Switchfoot30 sec
6 REST 30 sec
Set 2: Repeat 2 times, do not stop until the "rest". Push through it, but respect your body.
1 Seal Jacks 1 min Notes:
2 Right Obli 30 sec
3 Left Obliq 30 sec
4 SL Squat t 1 min, switch half way
5 REST 30 sec
Set 3: Repeat 3 times, do not stop until the "rest". Push through it, but respect your
1 Mountain C1 min Notes:
2 Russian Tw1 min
3 Bottom to 1 min
4 REST 30 sec
Set 4: Repeat 2 times, do not stop until the "rest". Push through it, but respect your body.
1 Squat jack 45 sec Notes:
2 Bicycle cr 45 sec
3 Full plank w
45 sec
4 REST 30 sec

HIIT #4 ~19 Min Quantity - record how many you did

Set 1: One time through, do not stop until the "rest". Push through it, but respect your body.
1 Steamrolle1 min Notes:
2 High Knees1 min
3 Run in pla 1 min
4 Knee circle1 min
5 Plie squat 1 min
Set 2: Repeat 6 times, do not stop until the "rest". Push through it, but respect your body.
1 Burpees 20 sec Notes:
2 REST 10 sec
Set 3: Repeat 6 times, do not stop until the "rest". Push through it, but respect your body.
1 Sit up & re20 sec Notes:
2 REST 10 sec
Set 4: Repeat 6 times, do not stop until the "rest". Push through it, but respect your body.
1 Bottom to 20 sec Notes:
2 REST 10 sec
Set 5: Repeat 6 times, do not stop until the "rest". Push through it, but respect your body.
1 Hi-Plank &20 sec Notes:
2 REST 10 sec
Set 6: One time through, do not stop until the "rest". Push through it, but respect your body.
1 Bird dog 1 min Notes:
2 Cat cow 1 min

HIIT #5 ~30Min Quantity - record how many you did

Set 1: One time through, do not stop until the "rest". Push through it, but respect your body.
1 Dragon Sq 1 min Notes:
2 Over, Over1 min
3 Side lunge 1 min
4 SL Touchd 1 min, switch half way
5 REST 1 min
Set 2: Repeat 3 times, do not stop until the "rest". Push through it, but respect your body.
1 Goblet squ1 min Notes:
2 DB reverse1 min
3 Plie Squat 1 min
4 REST 1 min
5 Left Leg SL1 min
6 Right Leg S1 min
7 Split Lunge1 min
8 REST 1 min
athlete. Running miles and miles improves stamina; lifting gains muscle strength: HIIT packs intense workouts into a short amount of time
outs into a short amount of time. FH is a game with short bursts of speed, immense lower body strength, and a lot of endurance. Work har
nd a lot of endurance. Work hard, play hard.
Fartlek #1 total time =30mins
warm up 5 mins-1/2 mile
30 seconds on/off for 10 mins
20 seconds on/off for 10 mins
5 min cool down

Fartlek #2 total time= 30mins

5mins warm up
30 seconds on/off 15mins
5 mins of 1 min on/off
5 min cool down

Fartlek #3 total time=25mins

5mins warm up
1 min on/off for 10mins
30 seconds on/off for 5 mins
5 min cool down

fartlek #4 total time= 30mins

5mins warm up
1 min on/off for 20 mins
5 min cool down

fartlek #5 total time =35 mins

5 min warm up
30 secs on/off 15 mins
20 seconds on/off 5 mins
1min on/off 6 mins
4 min cool down
sprint set# 1
10-25 yrd sprints
5-50 yards sprints
2 - 100 yard sprints
jog back is rest

sprint set #2
15- 16 yard sprints
8- 25 yards sprints
6 - 50 yards sprints
jog back is rest

sprint set #3
6-100 yard
5-50yard
3-25 yard
jog back is rest
 LIFT #1 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Chest DB Bench 3x10 15lb (ea hand)
Back Bent Row 3x10 10lb (ea hand)
Bicep Bicep Curl 4x12 10lb (ea hand)
Tricep Overhead E4x12 5lb
Chest DB Flyes 3x12 5lb (ea hand)
Back SL Bent Ro3x10 15lb (ea hand)
Bicep Bicep Curl 4x12 10lb (ea hand)
Tricep Overhead E4x12 5lb

Notes:

LIFT #2 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Quad Squat 1x10 (no w*work your way up with weights. if using DBs place them either on your shoulders or at your si
Hamstring Deadlift 3x10 10lb (ea hand)
Glute Lunges 4x12 10lb (ea hand)
Calf Calf Raise 3x12 10lb (ea hand)

Notes:

LIFT #3 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Lats Overhead 3x10 15lb *kettlebell works easier
Shoulders Milit DB Pr3x10 10lb (ea hand)
Bicep Hammer Cu 4x12 10lb (ea hand)
Tricep Kickbacks 4x10 5lb
Lats Lat raise &3x10 5lb (ea hand)
Shoulders Delt Raise 3x10 10lb (ea hand)
Bicep Hammer Cu 4x12 10lb (ea hand)
Tricep Kickbacks 4x10 5lb

Notes:

LIFT #4 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Quad Plie Squat 4x10 10lb (ea hand)
Hamstring Good morn4x10 10lb (ea hand)
Glute Step up w/4x10 no weight
Calf Calf Raise 3x12 10lb (ea hand)
Quad SL Squat 3x10 no weight, or 5lb (ea hand)

Notes:

LIFT #5 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Chest Pushups 3x10 no weight
Back Superman 3x12 no weight
Lat DB Pull ove3x10 10lb (ea hand)
Shoulder Palms-in D3x12 10lb (ea hand)
Bicep Bicep Curl 4z12 10lb (ea hand)
Tricep Bench Dip 3x10 no weight

Notes:

LIFT #6 These lifting workouts should take you no more than 45 minutes at a conservative pace
Muscle Ar Exercise Sets & RepSuggested Weight Used
Quad Split Squat4x10 10lb (ea hand)
Hamstring Kettlebell 4x10 15lb Kettlebell (can use DB instead)
Glute Butt Bridg 4x10 no weight
Calf Calf Raise 4x20 10lb (ea hand)
Quad Squat 1x10 (no w*work your way up with weights. if using DBs place them either on your shoulders or at your si

Notes:
servative pace

servative pace

r on your shoulders or at your side

servative pace

servative pace
servative pace

servative pace

r on your shoulders or at your side