Lions News · Dublin Athlete Workout Challenge Week 3, April 6-10


Week 3 Challenge

Monday – Saturday: Use all day to complete

Each Day

  • 250 Push ups
  • 500 Squats
  • 500 Abs
  • 200 Bench Dips
  • 200 Calf Raises
  • 7 Minute Jog
  • 20 Short Sprints
  • 8 Longer Sprints

Monday 4-6-20

Circuit 4 times through-

  • 15 Jumping Jacks
  • 15 Burpies
  • 30 Mountain Climbers
  • 5 Big Arm Circles Forward
  • 5 Big Arm Circles Backwards
  • 4 Minutes Rest

Cone Drills

Set 4 Cones in a square, 5 yards apart.  Start at cone 1. Sprint to 2, cut around cone 2 and sprint to cone 3. Cut around cone 3 and sprint past cone 4.  Do this 3 times then flip it, starting at cone 3, sprint to cone 4, cut to cone 1 and finish past cone 2. Do this 3 times as well.  Work on making your cuts quick and staying low through your cuts, and tight to the cones.

 

1                            2

 

3                            4

 

Tuesday, 4-7-20

Circuit 4 Times through-

  • 30 Lunges
  • 20 Bent Rows- Fill up your backpack with books or canned goods- squeeze shoulder blades together.
  • 10 Forward raises with backpack
  • 8 Ankle Flexions (4 each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretches

Cone Drills

Set up 4 cones in a square 5 yards apart, then add a 5th and 6th cone on the same side of the square 5 yards from the others so it looks like the diagram below.  Stay inside the cones.  Start at cone 1, sprint to cone 4. Touch the cone, cut, and sprint to cone 3.  Touch the cone, cut and sprint to cone 5.  Touch the cone, cut, and sprint to cone 2. Touch the cone, cut and sprint through cone 6 to finish. Do this 3 times then move cones 1 and 6 to the other side and do it 3 times from that side.

1

 

2                           3

 

4                           5

 

6

 

Wednesday, 4-8-20

Circuit 4 Times through-

  • 15 Jumping Jacks
  • 15 Burpies
  • 30 Mountain Climbers
  • Bear Crawl across your house (or yard) and back
  • Crab Walk across your house (or yard) and back
  • 4 minutes rest

Hot Feet Day

Circuit 5 times through-

  • Place a stick or broom handle on the ground to jump over.
  • 20 Jumps side to side, feet together
  • 20 Jumps front to back, feet together
  • 10 Jumps Right foot only front to back
  • 10 Jumps Left foot only front to back
  • Rest 2 minutes

Thursday, 4-9-20

Circuit 4 Times through-

  • 30 Lunges
  • 20 Bent Rows- Fill up your backpack with books or canned goods- squeeze shoulder blades together.
  • 20 Side to Side Lunges
  • 10 Forward raises with backpack
  • 8 Ankle Flexions (4 each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretches

If the backpack weight is to light, do more reps.

Cone Drills

Set up 4 cones in a square 5 yards apart, then add a 5th and 6th cone on the same side of the square 5 yards from the others so it looks like the diagram below.  Stay inside the cones.  Start at cone 1, sprint to cone 4. Touch the cone, cut, and sprint to cone 3.  Touch the cone, cut and sprint to cone 5.  Touch the cone, cut, and sprint to cone 2. Touch the cone, cut and sprint through cone 6 to finish. Do this 3 times then move cones 1 and 6 to the other side and do it 3 times from that side.

1

2                           3

4                           5

6

 

Friday 4/10/2020

Happy Good Friday! Keep working that weekly challenge! Happy Easter!

Circuit 4 Times through-

  • 15 Jumping Jacks
  • 15 Burpies
  • 30 Mountain Climbers
  • Bear Crawl across your house (or yard) and back
  • Crab Walk across your house (or yard) and back
  • 4 minutes rest

Hot Feet Day

Circuit 5 times through-

  • Place a stick or broom handle on the ground to jump over.
  • 20 Jumps side to side, feet together
  • 20 Jumps front to back, feet together
  • 10 Jumps Right foot only front to back
  • 10 Jumps Left foot only front to back
  • Rest 2 minutes