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
- 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
- Deadlifts
(same pattern as above) - 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
- 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
- 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
- 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
- Bodyweight yoga ball hamstring curls (hold position for 2 secs at top)
- 12 reps, 4 sets, 30 sec rest between each set
- 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
- 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
- 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!