Union Knights Football Team

IF YOU CAN'T GET TO WRAP TO WORKOUT, WHAT DOES AN ATHLETE DO?

Excuses, excuses, excuses...quit making excuses. If you honestly cannot get to one of the three workout times (the most flexible workout schedule in Iowa) then follow this body weight weight workout at home.

You have two options: 1) relax or 2) workout to get better

The 300 home version workout (no weights needed other than your body):

warmup: jump rope in garage for 5 minutes if possible, then proceed to warm up flexibility stretches

3 rounds of the following (do not rest until you finish each round, one minute rest, then go again):

20 body weight squats (hands behind head)

20 pushups (narrow grip with hands near sides, elbows tight)

20 burpees (standing position, jump down to ground kick feet back, up)

20 crunches (hands across chest, do not pull on neck)

20 tri dips (use sturdy folding chair or similar, feet on floor,legs ext)

You can use variations of pushups each round if you want. From a chair you can put your feet up on the chair and body angled downwards. This would give you an "incline" type effect. If you place hands on chair and legs angled downwards this would give you a "decline" type effect.

For squats you can put one leg back and do 10 right legged and 10 left legged, 1 legged squats. For balance, place hands out to side or behind head. ENJOY the PAIN!

CoacH