Another idea (especially if she will have pool access):
Day 1
· 20 minute cardio workout, which can be swimming laps in a pool or ocean, roller blading, jogging or 30 minutes on a bicycle
· 3 sets of 20 regular push ups, chin touches
· 3 sets of 30 table-top tricep push ups
· 3 sets of 20 “hershey kiss “ push ups
· 5 (1 minute each) handstand holds against a wall or with partner
· 5 (1 minute each) push up position hollow body holds, shoulders rounded, passed hands
· If you can find a place to do chin ups, 4 sets of 5
Day 2
· 20 minute cardio workout, same ideas as Day 1
· 3 sets of 35 power crunches
· 3 sets of 25 butt-up crunches
· 3 sets of 30 tuck ups
· 3 sets of 20 V-ups
· 5 (1 minute each) hollow body holds
· 3 (1 minute each) superman holds
· 3 sets of 20 back crunches (laying on your stomach someone holds your feet)
· 3 sets of 15 opposite alternating arm/leg raises on stomach
· 3 sets of 15 pike leg lifts, hands flat at knees
Day 3
· 20 minute cardio workout, preferably in a pool. Avoid jogging, this is a legs day
· 5 passes of frog jumps legs together
· 5 passes of frog jumps legs apart
· 5 passes of skips with ankles to your knees
· 8 passes of sprinting
· 5 passes of jogging with knees up
· 5 passes of jogging kicking your butt
· 5 (2 minutes each) sits against a wall
· 3 passes of tuck jumps (all the way to your chest)
· 1 set of 30 calf raises in all three positions, feet turned in, turned out and straight
A PASS SHOULD BE ABOUT 40 FEET LONG
Day 4
· 1 minute hollow body hold
· 1 minute superman hold
· 30 power crunches
· 30 power crunches – 90 degree knee bend
· 30 power crunches – legs completely straight and pointed toes
· 30 right side and left side crunches
· 30 butt ups – legs straight, toes pointed, arms out
· 30 second superman rockers – arms straight and in front of face
· 30 second hollow body rockers – arms over head
· 25 slow arm raises – laying on belly, candlestick hands
· 1 minute elbow plank hollow body hold, arms parallel, ribs in, bottom down
· 25 v-ups, arms over head
· 15 pike leg lifts, hands flat, shoulders forward
· 1 minute handstand hold against wall, third shape
Day 5
· 20 regular push ups, chin touches
· 1 minute handstands hold, third shape
· 30 triceps push ups (table tops)
· 10 clapping push ups
· 15 airplane push ups
· 10 deep shoulder shrugs in handstand against the wall
· 25 slow arm raises – laying on belly, candlestick hands
· 30 second planche hold, rounded shoulder blades, feet 3 inches off floor
· 20 elbows in push ups
· 1 minute handstands hold, third shape
· 20 hershey kiss push ups
· 15 wide arm push ups
Day 6
· 1 minute wall sit, arms up (90 degree leg bend)
· 50 slow calf raises working keeping ankle bones touching on a step (stairs)
· 15 four counters (fire hydrants) each leg
· 40 butt crunches
· 25 frog jumps, legs together
· (2) 1 minute hops on one leg, jumping on toe (each leg 2 times)
· (2) 1 minute split holds each way (6 minutes all total)
(use pillow/cushion for more resistance if needed)
· 15 straddle single leg lifts each leg
· 1 minute wall sit, arms up (90 degree leg bend) – 30 seconds with Rt leg straight, 30 seconds with Lt leg straight
· 30 second pike sit with knees locked, toes curled under
· 30 jumping lunges, alternated legs
· 30 inner and outer thigh leg lifts on both legs (120 total), laying on side, flexed heel
Pick one day to rest. Repeat the next week
list "stolen" from a team we compete against