Week of June 6

Welcome to the first official week of summer! Please remember that today is the last day for upperclassmen to have 1st priority to sign up for Calvin camp. If anyone decides to sign up after June 6, please contact me before registering to make sure we still have spots. Thanks!

Open Gyms

Monday, June 6 @ 7:30 pm - HS gym

Wednesday, June 8 @ 7:30 pm - HS gym

Workout

**Please remember this is a general workout that may need to be adjusted, depending on how conditioned you are. Remember to warm-up before and stretch after. Do 3x a week.**

Jump Rope (45 seconds rest between each)

• 30 seconds of each = regular (double foot) jumps (no mini-jump in between!); left foot jumps; right foot jumps
• 1 minute = Boxer shuffle (short side to side hops)
• 1 minute = High knees
• 2 minutes (alternate every 15 seconds) = sprinting in place & regular jumps

Cone Hops (jump over a cone or an object of equal height - 30 seconds each)

• Forward/Backward hop
• Side to Side hop
• Forward/Backward tap (push off with one foot, bring other over cone and tap the ground)
• Side to Side tap (same thing as above only side to side)

Bounding (2 times, 10 jumps each)

• Double leg jumps (like standing long jump) for distance
• Double leg jumps for height
• Single leg jumps for distance
• Single leg jumps for height
• Tuck jumps (squat, jump, and tuck legs at peak of jump)
• Split jumps (start in lunge position, jump up and reverse position of legs)

Abs (2 times, 20 reps each)

• Figure 8 bicycle

Arms (2 times, 8 reps each)

• Pushups
• Seated plank (Sit at the edge of a chair with legs straight out in front of you. Slide off the edge of the seat and hold yourself up by your arms. Slowly lower and raise your body, so your arms form a 90 degree angle each time you lower your behind below the level of the chair seat)