Off Season Workout Log

Day 2 & Day 4

DAY: DATE: TIME:

am/pm

CARDIO TODAY? YES NO

EXERCISE DURATION

Set Set Set Set Set Set Set Set

EXERCISE Set #1 Set #3
#2 #4 #5 #6 #7 #8 #9 #10
Step Ups (2 or 3 1 min 45sec 1 min. 45 sec XX XX XX XX XX XX
stairs or bench)
Mountain Climbers 30 secs 30 secs 45 secs 45 secs 1 min XX XX XX XX XX
Standing Marches 45 secs 30 secs 30 secs ---- XX XX XX XX XX XX
15
20(each 10 (each
Front Kicks leg)
(each
leg)
XX XX XX XX XX XX XX
leg)
100 100
100 (toes
Calf Raises in)
(toes (toes XX XX XX XX XX XX XX
out) straight)
12
10 each 15 each
Side Crabs way
each
way
XX XX XX XX XX XX
way
DB Straight leg
Stretches (reach to the 15 15 XX XX XX XX XX XX
feet)
12
15 (each 10 (each
Stationary Lunges leg)
(each
leg)
----- XX XX XX XX XX XX
leg)
Squats 25 25 20 15 XX XX XX XX XX
Bear Crawls 30 sec 30 sec XX XX XX XX XX XX XX XX
Leap Frogs 10 10 XX XX XX XX XX XX XX XX
Squat Jumps 30 secs 30 secs XX XX XX XX XX XX XX XX
Goodmornings 15 12 ---- ---- XX XX XX XX XX XX
Jump Rope 5 min 5 min XX XX XX XX XX XX XX XX
Wall Sit 30 secs 45 secs 1 min XX XX XX XX XX XX XX
Low Leg
Crunches- Pikes- Arms
Abs 25 25
Full-25 Hold-45
Up-25
secs