Muscular Strength Phase

In this phase we will focus on building our muscle mass with heavier loads and lower reps.

Equipment needed: 1-10lb dumbbell; 1-20lb dumbbell; and a yoga ball
*If your child is not old enough to lift weights, stick to bodyweight exercises, or use 3-5lb dumbbells and adjust each workout.

In a week, complete 2 lifting days, 2 conditioning days, one freebie day (choose a workout from a previous phase) and one off day.

Dumbbell reverse pyramid

Warm up: 30 bodyweight squats

1. Goblet squats
   • 20lb weight, 10 reps, 30 sec rest, repeat 3x
   • 10lb weight, 15 reps, 30 sec rest, 3x
   • Bodyweight, 20 reps, 30 sec rest, 3x
2. Deadlifts
   (same pattern as above)
3. Kneeling stand ups
   • 20lb weight, 5 reps each leg, 30 sec rest, 3x
   • 10 lb weight, 8 reps, 30 sec rest, 3x
   • Bodyweight, 10 reps, 30 sec rest, 3x
4. DB rows
   • 20 lbs, 5 reps, 30 sec rest, 3x
   • 10 lbs, 10 reps, 30 sec rest, 3x
   • 5 lb, 15 reps, 30 sec rest, 3x
5. Abs: yoga ball ladder, one and done, rest as little as possible between each change in rep count
   • 20 reps regular crunches, 20 reps right side crunch, 20 reps left side crunch
   • 10 reps regular crunch, 10 reps right side, 10 reps left side
   • 5 reps regular crunch, 5 reps right side, 5 reps left side

Yoga ball strength

1. Yoga ball wall squats (hold squat at bottom position for 2 secs)
   • 20 bodyweight squats, 1 minute rest
   • 15 reps, 10 lb weight, 1 minute rest
   • 10 reps, 20 lb weight, 1 minute rest
   • 10 reps, 20 lb weight, 1 minute rest
2. Bodyweight yoga ball hamstring curls (hold position for 2 secs at top)
   • 12 reps, 4 sets, 30 sec rest between each set
3. Split leg lunge (use yoga ball or chair)
   • 15 reps each leg, bodyweight, 1 minute rest
   • 12 reps each leg, 10lb weight, 1 minute rest
   • 8 reps each leg, 20lb weight, 1 minute rest
   • 8 reps each leg, 20lb weight, 1 minute rest
4. Curtsy lunge to high knee hold
   • 15 reps each leg, bodyweight, 1 minute rest
   • 12 reps each leg, 10lb weight, 1 minute rest
   • 10 reps each leg, 20 lb weight, 1 minute rest
   • 10 reps each, 20lb weight, 1 minute rest
5. One leg DB deadlift with yoga ball
   • 15 each leg, bodyweight, 1 minute rest
   • 12 each leg, 10lb weight, 1 minute rest
   • 10 each leg, 20lb weight, 1 minute rest
   • 10 each leg, 20lb weight, 1 minute rest

Core/posture/balance

Go down the list and complete each exercise for 1 minute. Repeat the list 3x.

• yoga ball standing rows
• yoga ball high plank—feet on ball
• 1 leg standing balance with arms in dance position; 30 sec each leg (challenge: keeps eyes shut)
• overhead turtle arms
• seated in and out abs
• 1 leg calf raises; 30 sec each leg
• low plank arms on ball

Hill/incline sprints

Run up an incline for 30 secs, then walk for 1 minute. Repeat 10x

STRETCH!