Blue Flame News · Christmas Break At-Home Workouts


Football/Baseball Offseason Workout

Christmas Break–At Home Workout

12/16/2020-1/3/20201

Day 1—12/16/2020                                                                                  Day 4—12/23/2020

4*35 Jumping Jacks                                                                                  4*40 Jumping Jacks

WF Core                                                                                                   WF Core

½ Mile Run—Under 5 Minutes                                                                  ½ Mile Run—Under 5 Minutes

Pushups*100                                                                                           Pushups * 100

Situps *100                                                                                              Situps * 100

Squats*100                                                                                              Squats * 100

Pullups (if equipment allows)*100—If not Flex Downs *150                        Pullups (if equipment allows) *100—if not flex downs * 150

½ Mile Run—Under 4 Minutes                                                                  ½ Mile Run—Under 4 Minutes

 

Day 2—12/18/2020                                                                                  Day 5—12/28/2020

4*35 Jumping Jacks                                                                                  4/45 Jumping Jacks

WF Core                                                                                                   WF Core

½ Mile Run—Under 5 Minutes                                                                  ½ Mile Run—Under 5 Minutes

Explosions 3*5                                                                                         Explosions 3*5        

Explosions + Knee Tucks 3*5                                                                     Explosions + Knee Tucks 3*5

Explosions + Broad Jump 3*5                                                                    Explosions + Broad Jump 3*5

Clapping Pushups 5*10                                                                             Clapping Pushups 5*10

Pullups (if equipment allows)*100—if not Flex Downs  1* 150                     Pullups (if equipment allows) * 100—if not Flex Downs 1*150

½ Mile Run—Under 4 Minutes                                                                  ½ Mile Run—Under 4 Minutes                                                 

 

Day 3—12/21/21                                                                                      Day 6—12/30/2021

4*40 Jumping Jacks                                                                                  4*45 Jumping Jacks

WF Core                                                                                                   WF Core  

½ Mile run—Under 5 Minutes                                                                   ½ Mile run—Under 5 Minutes

Stretch—5 Minutes                                                                                  Stretch—5 Minutes

¼ Mile Run—Under 1:30                                                                           ¼ Mile Run—Under 1:30

Stretch 5 Minutes                                                                                     Stretch 5 Minutes

¼ Mile Run—Under 1:30                                                                           ¼ Mile Run—Under 1:30

Stretch 5 Minutes                                                                                     Stretch 5 Minutes    

½ Mile run—Under 5 Minutes                                                                   ½ Mile run—Under 5 Minutes