Fitness
Fitness is one of the three main pillars of our organization. Below you will find videos of many different exercises. These videos include examples of warm-up movements, upper/lower body strengthening, core strengthening, and stretching routines. Running workouts are also included that aim to improve your endurance, speed, and agility.
The exercises in each section are generally listed in order of difficulty. They start with some of the easier exercises and progress to the more challenging ones. As you begin to work your way through these exercises, try to incorporate a more challenging one each time.
Feel free to use this page as an open resource, but check back soon for specific work-outs that you can complete weekly.
Warm-Up Routine
A-Skip
B-Skip
Sweep the Grass
High Knee Run
Butt-Kick Run
Hamstring Kicks
Quad Stretch with a Single-Leg RDL
Upper Body Strengthening
Push Ups
Tricep Dips
Bent Over Rows
Body-weight Rows and Tricep Extensions
Lower Body Strengthening
Body Weight Squats
As these get easier, add weights in your hands.
Double-Leg Bridge
Fire Hydrants
If easy, add a resistance band around your knees
Repeated Calf Hops
(Double-Leg and Single-Leg)
Alternating Forward Lunge
Alternating Backward Lunge
Side Lunges
Single-Leg Bridge
Single-Leg Dead Lift
If easy, add weights in your hand.
Single-Leg Dead Lift hold with a dumbbell row
Squat Holds
Hold at the bottom of the squat for 3-5 seconds.
Rear Foot Elevated Split Squat
If easy, add weights in your hand.
Seated Jump Squat
Box Jumps
Focus on a soft landing.
Prisoner Jump Squats
Keeping your fingers interlocked on your head prevents you from using your arms to gain momentum
Alternating Jump Lunges
Box Drops into a Jump Squat
Alternate which foot you lead with on the drop down.
Resisted Band Walks
Lateral, Forward, and Backward walks with a resistant band at the ankles
Squat Pick-ups
Tuck Jumps
Jump up and tuck your knees to your chest. Try to land softly by going down into a squat.
Tuck Jumps into a Jump Squat
When landing from the tuck jump, explode up into a jump from your squat position
Single-Leg Hops
Jump Lunges into a Squat
Core Strengthening
Abdominal Plank Hold
Beginner: Hold for 20 seconds
Intermediate: Hold for 30 seconds
Advanced: Hold for 1 minute.
Bear Crawl Hold
Beginner: Hold for 20 seconds
Intermediate: Hold for 30 seconds
Advanced: Hold for 1 minute.
Plank Build-Ups
Mountain Climbers
Beginner: 15 seconds
Intermediate: 30 seconds
Advanced: 45 seconds
Russian Twists
You can use any form of weight, or simply twist your body side to side with no weight.
Bicycles
Leg-Lifts
Cool Down Routine / Stretching
Hamstring Stretch
Hold the stretch for 30 seconds on each side.
Hip Flexor Stretch
Hold the stretch for 30 seconds on each side.
Advanced Hip Flexor/Quad Stretch
Hold the stretch for 30 seconds on each side.
Child's Pose Stretch
Hold this position for 30 seconds while focusing on deep breathing.
Downward Dog into Cobra Stretch
Hold each part of the stretch for 15 seconds.
"The World's Greatest Stretch"
Hold the stretch for 20 seconds on each side.
Cat Cow
Hold each part of the stretch for 5 seconds.
Thread the Needle
Complete about 10 reps on each side.
Piriformis Stretch
Hold the stretch for 30 seconds on each side.
Cardiovascular Training
30-second run
1 minute rest/walk
4 reps x 3 sets
Rest 2 minutes between sets
Do the run at a relatively fast pace. You are walking twice the amount of time as running. You will have time to recover between runs.
5 second sprint
1 minute rest
4 reps x 2 sets
Rest 90 seconds between sets
You should attempt to reach top speed on each sprint. Rest the entire minute allotted between sprints to ensure maximum effort is given on every sprint.
2 minute run
1 minute of rest/walk
4 reps x 2 sets
Rest 2 minutes between sets
Complete each run at a pace that is challenging, but sustainable for all of the repetitions. You're pace will increase as you become more fit.
45 second hard run
2 minute rest
8 reps x 2 sets
Rest 3 minutes between sets
The 45 second run should be a fast pace. The pace is about 2:30-3 minutes faster than you usually run your mile. For example, if you usually run the mile in 8 minutes, the pace you run for 45 seconds should be at a 5-5:30 minute per mile pace.