EHS weightlifting program after school

Day 1

Warm Up (2 Rounds - 20 seconds each)

Inch Worm Cobra
Jumping Jacks
Hip Opener Squat
Reverse Lunge T spine
Mountain Climbers
Shoulder Taps

Circuit #1 (10 8 6 4 2 Reps)

Jumping Jacks
Push Ups

Circuit 2 (2 rounds - 30 seconds each)

Alternating Lunge Jumps (or alt Rev lunge)
3 Mountain Climbers + 3 Push Ups
Bear Hold

Circuit #3 (2 rounds - 45 seconds each)

Squat + Squat Jump
Single Leg Deadlift + Lateral lunge
Straight Arm sit ups

Circuit #4 (2 rounds of)

10 Tap Squats
5 Inch Worm + Push Ups
20 Lunge Hold
30 Seconds of Foot Fires

Cool Down

Day 2

Warm Up (2 rounds - 20 seconds each)

Inch Worm Cobra
Alternating Spiderman Stretch
Cross Body Mountain Climbers
Lateral Lunge + Hop

Circuit # 1 (3 Rounds)

10 squats
5 push ups

Circuit # 2 (2 rounds - 45 seconds each)

Sprinter Lunge
Shoulder Taps
Sprinter Crunch

Circuit # 3 ( 2 rounds

30 Mountain Climbers
30 Jumping Jacks
10 Skater Hops

Circuit # 4 (Round 1 - 30 seconds each, Round 2 - 15 seconds each)

2x 30 sec then 15sec
Bicycle Kicks
Straight Arm Sit Ups
Elbow Plank

Cool Down

Day 3

Warm Up (2 Rounds - 30 seconds each)

Knee Hugs
Quick High Knees
World's Greatest Stretch
Squat to Press

Circuit # 1 (2 Rounds - 30 seconds each)

Reverse Lunge + Straight Leg Kick
Single Leg Deadlift + High Knee
Squat W Oblique Twist

Circuit # 2 (2 rounds - 30 seconds each)

Side Elbow Plank
Inch Worm + 3 Push Ups
Plank Up Downs

Circuit # 3 (1 Round - 45 seconds each)

Foot fires
Push Up + T Spine Rotation
Plank

Cool Down

Day 4

Warm Up (2 Rounds - 20 Seconds Each)

Knee Hug + Single Leg Deadlift
Quick High Knees
World's Greatest Stretch
Split Jacks
Star Squat
Elbow Plank To Side Elbow Plank

Circuit # 1 (2 Rounds - 30 Seconds Each)

Forward Lunge + RDL (same leg)
Jumping jacks + Toe Touch
Lateral Lunge + High Knee

Circuit # 2 (2 Rounds - 30 Seconds Each)

Push Up to T-spine Rotation
Flutter Kicks
Elbow plank + Overhead Reach

Circuit # 3 (2 Rounds - 30 Seconds Each)

Squat + Reverse Lunge
Negative Push Ups
Toe Tap

Finisher
Foot Fires

Cool Down

Day 5

Warm Up (2 Rounds - 20 Seconds Each)

Inch Worm Cobra
Jumping Jacks
Hip Opener Squat
Mountain Climbers
Shoulder Taps

Circuit # 1 (2 Rounds - 30 seconds each)
Saw Plank
Bear Hold
Alternating Toe Touch

Circuit # 2

Rev Lunge + Skater Hop x2
High Knees
3 Second Squat hold to Squat jump

Circuit # 3 (2 Rounds - 30 seconds each)
Close Push Up to Wide Push Up
Leg Raises
Boat Pose

Circuit # 4 (2 rounds - 20 seconds each)

Tap Squats
Single Leg Deadlift Hold
Footfires

Cool Down

Day 6

Warm Up (2 Rounds - 20 seconds each)

Knee Hug + Single Leg Deadlift
Butt Kicks
World's Greatest Stretch
Split Jacks
Star Star Squat
Elbow Plank to Side Plank

Circuit # 1 (1 Round - 30 seconds each)
Jumping Jacks
Skater Hop + High Knee
4 Butt Kicks + Squat Jump

Circuit # 2 (2 Rounds - 30 seconds each)

Rotational Lunge To High Knee
Kneeling Stand Ups
Table Top Crunches

Circuit # 3 (2 Rounds - 20 seconds each)
Bear Hold + Shoulder and Knee Taps
Squats
Foot Fires

Cool Down

Day 7

Warm Up: (1 Round - 30 seconds each)

World's Greatest Stretch
Jumping Jack to Toe Touch
Inchworm to Cobra
Star Squat
Reverse Lunge to Twist

Circuit # 1 (2 Rounds - 40 seconds each)

Seated Knee Tucks
Hollow Body Rock
Hip Flexion Dead bug
Sit Up + 2 punches

Circuit # 2 (2 Rounds - 30 seconds each)
Squat to lateral lunge
Single leg deadlifts
Low hold reverse lunges
Single leg hip thrusts

Circuit # 3 (2 Rounds - 30 Seconds Each)
Push Up to Step Up (broken down burpee)
Shoulder Tap to Knee Tap
Side Plank Twists
Bearhold

Challenge: 45 sec plank!!!

Daily routine exercises achievable on your own:

1. Push ups

2. Pull ups

3. Core workouts (sit ups, V ups, Leg lifts, Planks)

4. Cardio (runs, sprints, jumps, foot speed line drills)