Baseball+Spring+Break+Workouts

Baseball Spring Break Workouts

These workout should last between 30-45 minutes and will only require a small amount of equipment. Make sure that you do your warm-up before starting. Let me know if you have any quesitons: mark_ debord@dpsk12.org ** Perform Workout #1 on day 1 and day 3. **** Perform Workout #2 on day 2 and day 4. **** Do each exercise as prescribed: ** ** Workout #1- Go through each exercise and repeat the circuit 3X **. ** Workout #2- Go through each exercise and repeat the circuit 3X **.
 * **Exercise:** || **Reps/Time** || **Sets** || **Rest** || **Equipment** ||
 * **Frog Jumps** || 10 || 3 || 30 Sec ||  ||
 * **Clapping Push-ups** || 10 || 3 || 30 Sec ||  ||
 * **Lunges** || 20 || 3 || 30 Sec ||  ||
 * **Plank (on Forearms)** || 30 Sec || 3 || 30 Sec ||  ||
 * **Chair Dips** || 15-20 || 3 || 30 Sec || Chair ||
 * **Shoulder Push-ups** (Butt as high in the air as possible) (Top of your head will between your hands || 10-15 || 3 || 30 Sec ||  ||
 * **Side Plank** (Left Arm) || 30 Sec || 3 || 30 Sec ||  ||
 * **Side Plank** (Right arm) || 30 Sec || 3 || 30 Sec ||  ||
 * **Table Pull-ups** (lay flat under a table or bar, holding onto the table pull yourself up) || 10-15 || 3 || 30 Sec ||  ||
 * **Lateral jumps** (Standing on one leg jump and land on the other leg then jump back to the starting leg) || 12 || 3 || 30 Sec ||  ||
 * **Exercise:** || **Reps/Time** || **Sets** || **Rest** || **Equipment** ||
 * **Sprints** (Sprint 90 Feet and walk back) (Repeat 5 times) || 5 || 3 || 30 Sec ||  ||
 * **Wide Push-ups** (spread you hands as wide as you can) || 10 || 3 || 30 Sec ||  ||
 * **Jumping Lunges** || 20 || 3 || 30 Sec ||  ||
 * **V-sits** (sit on your butt with you legs and back off the ground, keeping your legs straight) || 30 Sec || 3 || 30 Sec ||  ||
 * **Thumbs together Push-ups** (AKA: diamond Push-ups) || 10 || 3 || 30 Sec || Chair ||
 * **Shoulder Raise** (hold cans of soup or something heavy and let your arms so they are even with your shoulders) || 10-15 || 3 || 30 Sec ||  ||
 * **Knees 2 elbows** (hold push-up position and bring each knee to the opposite elbow) || 20 || 3 || 30 Sec ||  ||
 * **Bicycle Sit-ups** (Lay on your back and bring each knee to the opposite elbow as you crunch up) || 20 || 3 || 30 Sec ||  ||
 * **Side Jumps** (Jump off two feet to the side and land on two feet || 10-15 || 3 || 30 Sec ||  ||

HAVE FUN!!!!