NO WEIGHT BODY WORKOUT
It is imperative that our student athletes become stronger and agile. The following are workouts that can be done at home without weights, just using the athletes body weight. It is highly recommended that our student athletes take advanced physical education (A.P.E) when in high school.
If we want to compete at our highest level, we must have our body trained to the highest degree with a strong core.

THE FOLLOWING WORKOUTS HAVE BEEN PROVIDED TO YOU WITH THE UNDERSTANDING THAT TWHS IS NOT LIABLE FOR INJURY NOR IS COACH BEGLE– IF AT ANY TIME YOU FEEL PAIN STOP–
PAIN IS DIFFERENT THAN SORENESS
* 3 DAYS OF BODY WEIGHT WORKOUT
* 1 DAY OF CARDIO
* 1 DAY OF STRETCHING/AGILITY

 
WEEK 1 DAY 1 WORKOUT
WARM UP
2 ROUNDS – 30 SEC. EACH
JUMPING JACKS
ARM CIRCLES (F’WARD/BKWARD) LARGE & SMALL
TRUNK ROTATION RIGHT/LEFT

WORKOUT PART 1
4 ROUNDS
5 X PUSH-UP
10 X SIT UP
15 SQUAT
REST 30 SECONDS

WORKOUT PART 2
2 ROUNDS
10 X SUPERMAN
10 X 2 COUNT FLUTTER KICK
 
WEEK 1 DAY 2 WORKOUT
WARM UP
2 ROUNDS 30 SEC. EACH
JUMPING JACKS
BUTT KICKS

WORKOUT PART 1
5 ROUNDS
12 X ALTERNATE LUNGE
6 X PLANK WALK UP
6 X LATERAL LUNGE
6 X PLANK WALK UP

WORKOUT PART 2
25 X LEG RAISE
25 X SIT-UP
 
WEEK 1 DAY 3 WORKOUT
WARM UP
2 ROUNDS 30 SEC. EACH
JUMPING JACKS
BUTT KICKS

WORKOUT PART 1
3 ROUNDS

BURPEE FOR 30 SEC.
REST 30 SEC.
SQUAT FOR 30 SEC
REST 30 SEC.
BURPEE FOR 30 SEC.
REST 30 SEC.
ISO SQUAT HOLD FOR 30 SEC.

WORKOUT PART 2
3 ROUNDS

6X BIRD DOG EACH LEG
6 X SUPERMAN BACK EXT.
 
WEEK 1 DAY 4 WORKOUT
CARDIO & PLYOMETRICS
3 ROUNDS

FOOT FIRE FOR 30 SEC.
REST 30 SEC.
ON GROUND MOUNTAIN CLIMBER FOR 30 SEC.
REST 30 SEC.
RUNNING IN PLACE FOR 30 SEC.
REST 30 SEC.
5 X SIDE HOP SQUAT - GO BOTH WAYS
ON BACK RIDING BIKE CRUNCH FOR 30 SECONDS
REST 30 SECONDS
10 BROAD JUMPS
 
WEEK 2 DAY 1 WORKOUT
WARM UP
20 LINE JUMPS EACH LEG
20 SIDE LINE JUMPS EACH LEG
20 BOTH FEET LINE JUMPS

WORKOUT PART 1
COMPLETE CIRCUIT AS MANY TIMES AS POSSIBLE IN 20 MIN.
5 X PUSH UP
10 ALTERNATE LUNGES (5 EACH LEG)
5 X WINDMILL TOE TOUCHES
10 X JUMP SQUAT
5 X WIDE HANDS PUSH UP
10 X TWO COUNT FLUTTER KICK
5 X CLOSE HANDS PUSH UP
10 X SINGLE LEG SQUAT(5X EACH LEG)
 
WEEK 2 DAY 2 WORKOUT
WARM UP:
20 RUSSIAN TWISTS
30 SEC. HIGH KNEE
TRUNK ROTATION RIGHT AND LEFT 30 SEC. EACH

WORKOUT PART 1
3 ROUNDS

FLOOR MOUNTAIN CLIMBER FOR 60 SEC.
REST 30 SEC.
SQUAT FOR 60 SEC.
REST 30 SEC.
RIGHT SIDE PLANK - HOLD FOR 60 SEC.
REST 30 SEC.
LEFT SIDE PLANK - HOLD FOR 60 SEC.

WORKOUT PART 2
2 MINUTES
MAX REPS- PUSH-UP PLANK HOLD- PUSH UP PLANK HOLD
 
WEEK 2 DAY 3 WORKOUT
WARM UP
SIDE TO SIDE SHUFFLE HOPS FOR 30 SEC.
10 TRICEP DIPS
JUMP ROPE (WITHOUT ROPE) FOR 30 SEC.

WORKOUT PART 1
3 ROUNDS
24 X SQUATS
24 X ALTERNATE LUNGE (12 X EACH LEG)
12 X JUMP SQUAT
10 X 5 PULSES LUNGE (5 TIMES EACH LEG)

WORKOUT PART 2
4 ROUNDS
BURPEE FOR 30 SEC.
IN OUT FULL BODY CRUNCH FOR 30 SEC.
REST 30 SEC.
 
WEEK 2 DAY 4 WIORKOUT
CARDIO & PLYOMETRICS
3 ROUNDS

FOOT FIRE FOR 30 SEC.
REST 30 SEC.
ON GROUND MOUNTAIN CLIMBER FOR 30 SEC.
REST 30 SEC.
RUNNING IN PLACE FOR 30 SEC.
REST 30 SEC.
5 X SIDE HOP SQUAT - GO BOTH WAYS
ON BACK RIDING BIKE CRUNCH FOR 30 SECONDS
REST 30 SECONDS
10 BROAD JUMPS
 
WEEK 3 DAY 1 WORKOUT
WARM UP
20 STEP UP KNEE UP (10 EACH LEG)
15 CALF RAISES
ARM CIRCLES FORWARD/BACKWARD LARGE/SMALL

WORKOUT PART 1
4 ROUNDS
5 X ALTERNATE LUNGE
10 X PLANK WALK FORWARD-BACK
15 X SQUAT
20 X MOUNTAIN CLIMBER
25 X SIT UP

WORKOUT PART 2
3 ROUNDS
6 X BIRD DOG (EACH SIDE)
12 X SUPERMAN BACK
24 X JUMPING JACK
 
WEEK 3 DAY 2 WORKOUT
WARM UP
3 ROUNDS 30 SEC. EACH
STEAM ENGINE
TRUNK CIRCLE ROTATION RIGHT/LEFT
REVERSE CRAB UP/DOWN

WORKOUT PART 1
5 ROUNDS
5 X PUSH UP
10 X ALTERNATE LUNGE
5 X INCLINE PUSH UP
10 X LATERAL LUNGE
5 X DECLINE PUSH UP
10 X BIRD DOG TIP OVER

WORKOUT PART 2
3 ROUNDS
PLANK HOLD FOR MAX HOLD
RIGHT SIDE PLANK FOR MAX HOLD
LEFT SIDE PLANK FOR MAX HOLD
 
WEEK 3 DAY 3 WORKOUT
WARM UP
20 RUSSIAN TWISTS
30 SEC. HIGH KNEE
TRUNK ROTATION RIGHT AND LEFT 30 SEC. EACH

WORKOUT PART 1
3 ROUNDS
MOUNTAIN CLIMBER FOR 60 SEC.
JUMP SQUAT FOR 60 SEC

WORKOUT PART 2
3 ROUNDS
PUSH UP FOR 60 SEC.
IN AND OUT FOR 60 SEC.

WORKOUT PART 3
3 ROUNDS
JUMP LUNGE FOR 60 SEC
STANDING LEG RAISE FOR 60 SEC

WORKOUT PART 4
BURPEE FOR 60 SEC.
SIT UP FOR 60 SEC.

 
WEEK 3 DAY 4 WORKOUT
CARDIO & PLYOMETRICS
4 ROUNDS

FOOT FIRE FOR 30 SEC.
REST 30 SEC.
ON GROUND MOUNTAIN CLIMBER FOR 30 SEC.
REST 30 SEC.
RUNNING IN PLACE FOR 30 SEC.
REST 30 SEC.
5 X SIDE HOP SQUAT - GO BOTH WAYS
ON BACK RIDING BIKE CRUNCH FOR 30 SECONDS
REST 30 SECONDS
10 BROAD JUMPS
 
WEEK 4 DAY 1 WORKOUT
WARM UP
3 ROUNDS 30 SEC. EACH
STEAM ENGINE
TRUNK CIRCLE ROTATION RIGHT/LEFT
REVERSE CRAB UP/DOWN

WORKOUT PART 1
5 ROUNDS
5 X DIVE BOMB PUSH UP
10 X ALTERNATE LUNGE
20 X TWO COUNT FLUTTER KICK

WORKOUT PART 2
5 X PLANK WALK UP
10 X REVERSE LUNGE
20 X SUPERMAN

WORKOUT PART 3
MAX SIT UP FOR 2 MINUTES
 
WEEK 4 DAY 2 WORKOUT
WARM UP
2 ROUNDS – 30 SEC. EACH
JUMPING JACKS
ARM CIRCLES (F’WARD/BKWARD) LARGE & SMALL
TRUNK ROTATION RIGHT/LEFT

WORKOUT PART 1
4 ROUNDS
SQUAT FOR 60 SEC.
6 X KNEE TO ELBOW PUSH UP (EACH SIDE)
SQUAT HOLD FOR 60 SEC.
24 X BIRD DOG (12 EACH SIDE)
12 X SPLIT LUNGE SQUAT (EACH LEG)

WORKOUT PART 2
2 ROUNDS
25 X LEG RAISE
25 X IN AND OUT
 
WEEK 4 DAY 3 WORKOUT
WARM UP
20 STEP UP KNEE UP (10 EACH LEG)
15 CALF RAISES
ARM CIRCLES FORWARD/BACKWARD LARGE/SMALL

WORKOUT PART 1
5 ROUNDS 30 SEC. EACH
BURPEE
PLANK HOLD
SIT UP
RIGHT SIDE PLANK
PUSH UP
LEFT SIDE PLANK
REST 60 SECONDS

WORKOUT PART 2
3 ROUNDS
12 X LUNGE CYCLE (FORWARD LUNGE, BACKWARD LUNGE = 1 REP)
12 X LATERAL LUNGE
12 X BIRD DOG TIP OVER
 
WEEK 4 DAY 4 WORKOUT
CARDIO & PLYOMETRICS
4 ROUNDS

FOOT FIRE FOR 30 SEC.
REST 30 SEC.
ON GROUND MOUNTAIN CLIMBER FOR 30 SEC.
REST 30 SEC.
RUNNING IN PLACE FOR 30 SEC.
REST 30 SEC.
10 X SIDE HOP SQUAT - GO BOTH WAYS
ON BACK RIDING BIKE CRUNCH FOR 30 SECONDS
REST 30 SECONDS
10 BROAD JUMPS
10 BOX JUMPS ABOUT 1 FOOT OFF FLOOR
 
WEEK 5 DAY 1 WORKOUT
WARM UP
20 JUMPING JACKS
15 DIPS
20 BUTT KICKS

WORKOUT PART 1
4 ROUNDS
STAGGERED HAND PUSH-UP FOR 30 SEC.
JUMP SQUAT FOR 30 SEC.

WORKOUT PART 2
4 ROUNDS
RIGHT SIDE PLANK HIP UPS FOR 30 SEC.
ROCKET MAN FOR 30 SEC.
LEFT SIDE PLANK HIP UPS FOR 30 SEC.

WORKOUT PART 3
4 ROUNDS
LOW PLANK-HIGH PLANK WALK UP FOR 30 SEC.
RIGHT LEG SINGLE LEG SQUAT FOR 30 SEC.
LEFT LEG SINGLE LEG SQUAT FOR 30 SEC.
 
WEEK 5 PART 2 WORKOUT
WARM UP
REVERSE CRAB WALK FORWARD/BACKWARD FOR 30 SEC.
SHUFFLE LEFT-SHUFFLE RIGHT FOR 30 SEC.
ARM CIRCLES FORWARD/BACKWARD - BIG/SMALL

WORKOUT PART 1
3 ROUNDS
12 X BURPEE
RIGHT SIDE PLANK FOR 60 SEC.
SQUAT FOR 60 SEC.
LEFT SIDE PLANK FOR 60 SEC.

WORKOUT PART 2
3 ROUNDS
6 X SPLIT SQUAT EACH LEG
24 X LEG RAISE
6 X BIRD DOG TIP OVER EACH LEG
24 X SIT UP

WORKOUT PART 3
MAX PUSH UPS FOR 2 MIN.
 
WEEK 5 DAY 3 WORKOUT
WARM UP
20 LINE JUMPS EACH LEG
20 SIDE LINE JUMPS EACH LEG
20 BOTH FEET LINE JUMPS

WORKOUT PART 1
5 ROUNDS
5 X UNEVEN PUSHUP (5 EACH ARM)
25 X JUMPING JACK
5 X WIDE HANDS PUSH UP
25 X MOUNTAIN CLIMBER
5 X CLOSE HANDS PUSH UP

WORKOUT PART 2
3 ROUNDS
6 X BIRD DOG (EACH SIDE)
12 X SUPERMAN BACK EXT. (ON STOMACH)
24 X LEG RAISE
 
WEEK 5 DAY 4 WORKOUT
WARM UP
3 ROUNDS 30 SEC. EACH
JUMPING JACK
LUNGE STRETCH
ARM CIRCLES (FORWARD/BACKWARD) (LARGE/SMALL)

WORKOUT PART 1
5 ROUNDS
6 X ALTERNATE LUNGE (EACH LEG)
12 X SQUAT
12 X JUMP LUNGE
24 X JUMP SQUAT

WORKOUT PART 2
3 ROUNDS
6 X DIVE BOMB PUSH-UP
RIGHT SIDE PLANK FOR 60 SEC.
12 X PUSH UP
LEFT SIDE PLANK FOR 60 SEC.
24 X FLUTTER KICK
 
WEEK 6 DAY 1 WORKOUT
WARM UP
20 JUMPING JACKS
15 DIPS
20 BUTT KICKS

WORKOUT PART 1
3 ROUNDS
10 X PLANK WALK-LEFT/RIGHT IS ONE
20 X SQUAT
20 X STANDING LEG RAISE

WORKOUT PART 2
3 ROUNDS
5 X STAGGERED HAND PUSH UP (5 EACH HAND FORWARD)
5 X SPLIT SQUAT (EACH LEG)
20 X IN AND OUT

WORKOUT PART 3
3 ROUNDS
40 X MOUNTAIN CLIMBERS (ON FLOOR)
10 X LATERAL LUNGE (EACH LEG)
PLANK HOLD FOR 60 SEC.
 
WEEK 6 DAY 2 WORKOUT
WARM UP
20 TWO FEET HOP FORWARD/BACKWARD
10 STEP BACK HOP (5 EACH LEG- START 2 FEET HOP BACK LEFT/RIGHT)

WORKOUT PART 1
2 ROUNDS - 12 REPS EACH
PLANK-KNEE TO ELBOW -12 EACH LEG
JUMPING JACK
STANDING LEG RAISE
ALTERNATE LUNGE
SUPERMAN BACK EXT.
REVERSE LUNGE

WORKOUT PART 2
2 ROUNDS - 12 REPS EACH
PUSH UP
ALTERNATE LUNGE
JUMPING JACK
REVERSE LUNGE
TWO COUNT FLUTTER KICK
BIRD DOG

WORKOUT PART 3
1 MIN. MAX REPS EACH
PUSH UP
SQUAT
SIT UP
 
WEEK 6 DAY 3 WORKOUT
WORKOUT PART 1
4 ROUNDS
BURPEE FOR 60 SEC.
REST FOR 30 SEC.

WORKOUT PART 2
4 ROUNDS
JUMP SQUAT 60 SEC.
REST FOR 30 SEC.

WORKOUT PART 3
4 ROUNDS
JUMP LUNGE 60 SEC.
REST FOR 30 SEC.

WORKOUT PART 4
4 ROUNDS
MAX HOLD PLANK
 
WEEK 6 DAY 4 WORKOUT
WORKOUT PLAN
5 ROUNDS
10 X DIVE BOMB PUSH UP
20 X IN AND OUT
10 X ALTERNATE LUNGE (EACH LEG)
20 X STANDING LEG RAISE
10 X PLANK WALK UP
20 X SIT UP
10 X SQUAT
20 TWO COUNT FLUTTER KICK