Lions News · Dublin Athlete Workout Challenge Week 2


*This page will be updated each day to include the following days workout

6 days again- Monday-Saturday

Use all day to Complete:

Each Day:

  • 250 Push ups
  • 500 Squats
  • 500 Crunches (or other ab exercise)
  • 200 Bench Dips (or dips)
  • 200 Calf Raises
  • 5 Minute Jog
  • 20 Short Sprints
  • 5 Longer Sprints

 

Monday 3-30-20

Circuit 4 Times through-

  • -15 Jumping Jacks
  • -15 Burpies
  • -30 Mountain Climbers
  • -50 Calf Raises
  • – 5 Big Arm Circles Forward
  • -5  Big Arm Circles Backward
  • -4 Minutes Rest

 

Cone Drills

Set up a 5 yard by 5 yard square. Use household items such as canned goods for cones if needed. Pick a “cone” to start at. Sprint to the next cone, shuffle to the 3rd cone, backpedal to the 4th cone and then shuffle back to the cone you started at.  Do this 4 times.

Start  →    Sprint→      ↓

↑Δ                                Δ↓

Shuffle                        Shuffle

↑Δ                                 Δ↓

←Backpedal←

 

Tuesday 3-31-20

Weekly Challenge+

Circuit 4 times through-

  • -30 Lunges (15 each Leg)
  • -10 Tuck Jumps
  • -25 Bench Dips
  • -16 Side to Side Lunges
  • -8 Ankle Flexion (4 each way)
  • -2 Trunk Twists
  • -4 Way neck Stretches
  • -4 minutes rest

Cone Drill- 4 times

5-10-5 Shuttle Drill- Set 3 cones in a straight line 5 yards apart.  Start at the middle cone, sprint 5 yards in the direction of your choice to the next cone.  Touch the cone with your hand and change directions and sprint to the farthest cone 10 yards away, touch the cone and change directions finishing past the middle cone you started at.

 

Wednesday 4-1-20

Weekly Challenge+

Circuit 4 times through-

  • -15 Jumping Jacks
  • -15 Burpies
  • -30 Mountain Climbers (15 Each Leg)
  • -50 Calf Raises
  • – 5 Big Arm Circles Forward
  • -5  Big Arm Circles Backward
  • -4 Minutes Rest

Cone Drills- 4 Times

Set up a 5 yard by 5 yard square. Use household items such as canned goods for cones if needed. Pick a “cone” to start at. Sprint to the next cone, shuffle to the 3rd cone, backpedal to the 4th cone and then shuffle back to the cone you started at.  Do this 4 times.

Start  →    Sprint→      ↓

↑Δ                                Δ↓

Shuffle                        Shuffle

↑Δ                                 Δ↓

←Backpedal←

 

Thursday 4-2-20

Weekly Challenge+

Circuit 4 times through-

  • -30 Lunges (15 each Leg)
  • -10 Tuck Jumps
  • -25 Bench Dips
  • -16 Side to Side Lunges
  • -8 Ankle Flexion (4 each way)
  • -2 Trunk Twists
  • -4 Way neck Stretches
  • -4 minutes rest

Cone Drill- 4 times

5-10-5 Shuttle Drill- Set 3 cones in a straight line 5 yards apart.  Start at the middle cone, sprint 5 yards in the direction of your choice to the next cone.  Touch the cone with your hand and change directions and sprint to the farthest cone 10 yards away, touch the cone and change directions finishing past the middle cone you started at.

 

Friday, 4-3-20

Circuit 4 times through-

  • -15 Jumping Jacks
  • -15 Burpies
  • -30 Mountain Climbers (15 Each Leg)
  • -50 Calf Raises
  • – 5 Big Arm Circles Forward
  • -5  Big Arm Circles Backward
  • -4 Minutes Rest

Cone Drill- 3 Sets of 5

Set up 3 cones, 5 yards apart in a straight line. Start at the middle cone.  Backpedal around the first cone and then sprint through the last cone (10 yards).