Lions News · Dublin Athlete Workout Challenge Week 8, May 11- May 15


Weekly Challenge

Check back here each day for your updated workout.

Remember you can modify or add the weight of a backpack.

6 Days- Use all day to complete- Monday -Saturday

Each Day

Do as much as you can with a weighted back back on

  • 300 push ups
  • 500 Squats
  • 500 Abs
  • 250 Bench Dips
  • 250 Calf Raises
  • 12Minute Jog
  • 20 Short Sprints (10 yards)
  • 10 Longer Sprints (30 yards)

Monday, 5/11/20

Make it a great week! 1 Rep, 1 Set, 1 Day at a Time!

Circuit 4 times through-

  • 50 Jumping Jacks
  • 40 Burpies
  • 30 Right arm shrugs (Use backpack for weight)
  • 30 Left arm shrugs (Use backpack for weight)
  • 20 Upright Rows
  • 4 Minutes Rest

Cone Drill- 6 sets of 4

5-10-5 Shuttle Drill- Set 3 cones in a straight line 5 yards apart.  Start at the middle cone, sprint 5 yards 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.  For each set of 4 start out going to the right 2 times and the left 2 times.

Tuesday, 5/12/20

Circuit 4 times through-

  • 50 Lunges (20 each leg)
  • 30 Bent Rows (Use a backpack)
  • 30 side-to-side Lunges
  • 25 Upright Rows
  • 15 Tuck Jumps
  • 10 Ankle Flexions (5 Each way)
  • 2 Trunk Twists
  • 4 Way Neck Stretch
  • 4 minute rest

Cone Drills

Place stick or broom on the ground to work over. Circuit 6 times through-

  • 20 Side to Side Jumps- Feet together/Hands on your hips
  • 20 Jumps front to back
  • 10 Right foot only jumps side to side
  • 10 Left foot only jumps side to side
  • 30 Seconds Split Hot Feet- Start feet facing forward on opposite sides of the stick. Jump and switch feet as fast as you can. Feet should be moving front to back.
  • 3 minutes rest

Wednesday, 5/13/20

Circuit 4 times through-

  • 50 Jumping Jacks
  • 40 Burpies
  • 40 Mountain Climbers (But drive your legs to the outside of your body towards your shoulder)
  • 15 Right Arm Lateral Raises  (Use backpack for weight)
  • 15 Left Arm Lateral Raises (Use backpack for weight)
  • 20 Upright Rows
  • 4 Minutes Rest

Cone Drill- 4 Sets of 4

Set for cones in a 5 yard by 5 yard square.  Pick a cone to start at.  Sprint forward to the next cone, shuffle to the third cone, backpedal to the fourth cone, and Karaoke to the starting cone.  For each set of 4, start on the right 2 times, and on the left 2 times.  
Thursday, 5/14/20
Circuit 4 times through-

  • 50 Lunges (20 each leg)
  • 30 Bent Rows (Use a backpack)
  • 20 Tuck Jumps
  • 4 Around the World Lunges
  • 10 Ankle Flexions (5 Each way)
  • 4 Way Neck Roll Out (Roll 2 times to the right, roll 2 times to the left)
  • 4 minute rest

Cone Drills

Place stick or broom on the ground to work over. Circuit 5 times through-

  • 20 Side to Side Jumps- Feet together/Hands on your hips
  • 20 Jumps front to back
  • 10 Right foot only jumps side to side
  • 10 Left foot only jumps side to side
  • 30 Seconds Split Hot Feet- Start feet facing forward on opposite sides of the stick. Jump and switch feet as fast as you can. Feet should be moving front to back.
  • 3 minutes rest