I hinted last week to some of you that I wanted to incorporate jumping rope into a future WAWA. Well….one week later, the future is now! I’ve got a great 30-minute jump out circuit drill designed. And, since we never stop at just 30 minutes, we’ll do some a few strength-training relays to close out the morning.
See you then!
Workout:
Warm-up:
Gather at downstairs basketball court at The Cornwell Center.
Light stretching then five “laps” around the upstairs track. Meet back downstairs at the center of the basketball court once you’ve completed your five laps.
Main-Set:
Every one will grab a jump rope and we’ll spend a few minutes to “reacquaint” ourselves with this exercise. I am fully aware that some may not have touched a jump rope since childhood!
Once everyone is familiar with their jump roping skills, we’ll do the following circuit (one time). We’ll do each exercise for 60 seconds, resting for 15 seconds in between. NOTE: I’ll demonstrate each exercise to everyone before we begin the circuit!
- Jump Rope
- Jumping Jacks
- Jump Rope
- Mountain Climbers
- Jump Rope
- Skaters
- Jump Rope
- High Knees
- Jump Rope
- Squat Jumps
- Jump Rope
- Burpees
- Jump Rope
- Regular Pushups
- Jump Rope
- One leg hop (30 sec. each side)
- Jump Rope
- Plank
- Jump Rope
- Walking Lunges
- Jump Rope
- Wide Arm Pushups
- Jump Rope
- Flutter Kicks
Relays: We’ll set up as 2 or 3 teams, depending on total number of participants.
Relay 1:
Equipment: None needed!
Distance: End Line to Half Court and back
Exercise: Starting at the end line, the first person on each team will do 10 burpees, then sprint to the half court line. Then the same person will do 10 flutter kicks and sprint back to the end line, tagging the next person in line. The second person will do the same 10 burpees and 10 flutter kicks. Team that completes the exercises first, wins!
Relay 2:
Equipment: Medicine ball, barbell w/ weights, exercise bar
Distance: End Line to End Line
Exercise: Starting at the end line, the first person on each team will bounce the medicine ball 10 times on the end line, then run with the medicine ball to the opposite end line. Place the ball down, and complete 10 dead lift exercises with the barbell or 15 dead lift exercises with the weighted exercise bar. Then pick up the medicine ball, run back to the first end line, tagging the next person in line. The second person will do the same exercises as the first person. Team that successfully completes the exercises first, wins!
Cool Down and Devotion
Work out leader: Mike Lenhart
Devotion Leader: Mike Lenhart
WAWA 