
Coaches' Core Workouts
APRIL 2024
If you need some variety or want to add in more work-out time, try the following 4-day workout plan. They take less than 30 minutes each. Be sure to watch those videos to understand the proper technique for each exercise.
Day #1- TOTAL BODY
WARM UP: (2 Rounds)
Jump Rope x 1 min
Leg Swings- Front/Back x10 each
Leg Swings- Side x10 each
Inch Worms x10
Squat Jumps x15
Mountain Climbers x40 each
Jumping Lunges x10 each
Burpee x10
Reverse Plank + Alternating Toe Touch x15 each
Stretch
WARM UP: (2 Rounds)
Jumping Jacks x1 min
Arm Circles Forward x10
Arm Circles Backwards x10
Prone Swimmers x10
Decline Push Ups x15 (feet on stool, chair or couch)
Tricep Dips x15 (Hands on stool, chair or couch)
Plank Shoulder Taps x10 each
Prone I-Y-T’s x15 of each
Plank Ups x10 each
Stretch
WARM UP: (2 Rounds)
High Knees x30 sec + Butt Kicks x30 sec
Body Weight Squat x10
Frankenstein Kicks x10 each
Pistol Squat x10 each
Lateral Lunges x10 each
Step Up x10 each (use chair, stool or couch)
Elevated Single Leg Glute Bridges x12 each
Bulgarian Split Squats x10 each (use chair, stool or couch)
Stretch
WARM UP: (2 Rounds)
Jump Rope x2 min
Lunge & Twist x10 each
Slide to Side Lunges x10 each
Tuck Jump x15
Side Plank + Knee Tuck x10 each
Skaters x20 each
Plank + Knee to Opposite Elbow x12 each
Reverse Lunge + Hop x10 each
V-Ups x15
Stretch
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