Lower Body Workout
The second part of the training will be a Lower Body Workout. The exercises displayed below are just some good examples of some you can use to improve your lower body strength, power and endurance. Most of them you will need some dumbbells, if you don't have any you can improvise by putting some rocks in a backpack, just do them. To watch the demonstration videos about the next exercises go to "Testing".
Time: 30 minutes
Pauses: Rest for 40/70 seconds between sets and 70/90 seconds between exercises
Exercises:
Example of a lower body workout for sub-16 forward:
10 Jumping squats w/Dumbbells; 3 sets
10 Jumping lunges w/Dumbbells or not; 3 sets
10 Stiff Legs w/Dumbbells; 3 sets
10 High Knees w/Dumbbells; 3 sets
10 Skis w/Dumbbells. 3 sets
Rest: 40 seconds between sets and 70 seconds between exercises
Example of a lower body workout for sub-16 back:
10 Jumping squats w/Dumbbells; 3 sets
10 Jumping lunges w/Dumbbells or not; 3 sets
10 Stiff Legs w/Dumbbells; 3 sets
10 High Knees w/Dumbbells; 3 sets
10 Skis w/Dumbbells.3 sets
Rest: 50 seconds between sets and 80 seconds between exercises
Pauses: Rest for 40/70 seconds between sets and 70/90 seconds between exercises
Exercises:
- Jumping Squats w/Dumbbells or not;
- Jumping Lunges w/Dumb bells or not;
- Stiff Legs w/Dumbbells;
- Step Ups w/Dumbbells;
- High Knees w/Dumbbells;
- Skis w/Dumbbells.
Example of a lower body workout for sub-16 forward:
10 Jumping squats w/Dumbbells; 3 sets
10 Jumping lunges w/Dumbbells or not; 3 sets
10 Stiff Legs w/Dumbbells; 3 sets
10 High Knees w/Dumbbells; 3 sets
10 Skis w/Dumbbells. 3 sets
Rest: 40 seconds between sets and 70 seconds between exercises
Example of a lower body workout for sub-16 back:
10 Jumping squats w/Dumbbells; 3 sets
10 Jumping lunges w/Dumbbells or not; 3 sets
10 Stiff Legs w/Dumbbells; 3 sets
10 High Knees w/Dumbbells; 3 sets
10 Skis w/Dumbbells.3 sets
Rest: 50 seconds between sets and 80 seconds between exercises
For this part of the training program most of the exercises I took as an example from Mike Chang's Six Pack Shortcuts, so I seriously recommend you to check his awesome workouts if you have any doubts on how to perform them or you want a bigger diversity of exercises. Please check the following videos:
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To go to other parts of this fitness training click on the buttons bellow:
Work Cited
Videos
"EXPLOSIVE Leg Workout." YouTube. YouTube, 31 July 2012. Web. 5 Jan. 2014. <http://www.youtube.com/watch?v=rxI8_Su13-g>.
"Extreme Afterburn Leg Workout."YouTube. YouTube, 13 May 2013. Web. 5 Jan. 2014. <http://www.youtube.com/watch?v=t5doTsK60Aw>.
Videos
"EXPLOSIVE Leg Workout." YouTube. YouTube, 31 July 2012. Web. 5 Jan. 2014. <http://www.youtube.com/watch?v=rxI8_Su13-g>.
"Extreme Afterburn Leg Workout."YouTube. YouTube, 13 May 2013. Web. 5 Jan. 2014. <http://www.youtube.com/watch?v=t5doTsK60Aw>.