Group Training with Marian High School

 

Bring It Home Personal Training is happy to announce that Group Training with the Marian High School Volleyball Team has begun! Janine and I are excited to take on this new chapter in training for Bring It Home. We hope all the players find the training sessions to be fun, challenging, and educational. 

The following work-out is for all players who missed practice on February 3, 2016. For all others not part of the team, please feel free to try this first training session on your own. This is Timed Circuit Training which incorporates 10 Components of Physical Fitness. It is a total body work-out that will keep your heart rate high and burn 400-600 calories if done 3 times with no rest between exercises. Remember to work at your own pace and monitor your heart rate. Always check with a doctor before beginning an exercise program.

Training Session #5 03-02-16

Timed Circuit Training

60 second bouts

1. Jump Squats with Medicine Ball Press Up – develops cardio conditioning, coordination, power, muscular strength and endurance
2. Straight Arm Plank with Lateral Raise – develops muscular endurance, balance, and core strength
3. Lateral Hop Around on aerobic step – develops coordination, speed, agility, balance, and cardio conditioning
4. Alternating Lateral Lunge with Medicine Ball Front Raise – develops lower and upper body strength, coordination
5. Squat Thrust/Burpees – develops core strength, balance, total body strength
6. Forward and Reverse Lunge – develops lower body strength, power, balance
7. BOSU Lateral Hop-Overs – develops core strength, speed, balance
8. Balancing on One Leg Biceps Curls – develops muscular strength and balance
9. Push-Ups with Side Plank Twist – develops upper body strength and core strength
10. Dead Bug – develops core strength
11. Bent Arm Plank to Push-Up Position – develops balance, core strength, total body strength
12. Jump Rope – develops reaction time, cardio endurance, speed

 

EXTRA LEARNING: Go to www.bringithomepersonaltraining.com and read “5 Tips to Improve Your Physical Fitness Level” before next week’s training session.

*All participants are encouraged to do this circuit a second day on their own. Be sure to have one day rest between training days!

 

Training Session #1 02-03-16

Timed Circuit Training

60 second bouts and perform circuit 3 times. Do all 12 in a row then repeat 2 more times!

1. Four count Jumping Jack – develops cardio conditioning, coordination
2. Jump Squats – develops muscular endurance, muscular strength, power, cardio conditioning
3. Quick Lateral Step-Ups on aerobic step – develops coordination, speed, agility, balance, and cardio conditioning
4. Lateral Lunge with Medicine Ball Press Up – develops lower and upper body strength, coordination
5. Straight Arm Plank Shoulder Tap – develops core strength, balance, upper body strength
6. Jump Lunges – develops lower body strength, speed, balance
7. BOSU Mountain Climbers – develops core strength, speed, balance
8. Squat with Medicine Ball Overhead Pass to partner (if doing this on your own, throw ball hard down to floor so it bounces back up to your hands) – develops reaction time, overall body strength
9. Standard Push-Ups – develops upper body strength
10. Bent Arm Plank – develops core strength, balance
11. Balancing on One Leg Chest Pass with Medicine Ball (if doing this on your own, throw ball against a solid wall)– develops balance, core strength, reaction time, total body strength
12. Standard Leg-Lifts – develops core strength

If you have any questions regarding an exercise, please post under “Speak Your Mind” at the bottom of this page.

 EXTRA LEARNING: Read “The 11 Components of Physical Fitness” found under “How We Bring It” (to the right on this page or on our homepage) before next week’s training session.

*All participants are encouraged to do this circuit a second day on their own. Be sure to have one day rest between training days!