WEEK 5 WORKOUT

MONDAY

Water Polo Warm Up 1

RUN WORKOUT

LONG RUN

Depending on your level 20-40 minutes
The goal should be to jog continuously at a comfortable pace non stop for the entire time.
If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program

CORE (Repeat x 3 – 30 seconds rest in between)

1 x Plank (30 secs -1 minute)

- Plank Demo

1 x Flutter (30 secs – 1 minute)

- Flutter kick Demo

1 x Supermans (30 secs – 1 minute)

- Superman Demo

Russian Twists (30 secs – 1 minute)

Russian Twist Demo

TUESDAY

Water Polo Warm Up 1

INDOOR WORKOUT

Jump Rope for Heart (Repeat 3-5 times 15 secs rest in between exercises)

1 minute Skipping
Intro to Skip (Video is long but helpful)
Mountain Climbers (45 secs)
Mountain Climbers
Farmers Walk (2 minute)
Farmers Walk Demo
Skip (1 minute)
Farmers Walk (1 Minute)
Burpees (1 minute)
BURPEES DEMO
2 minute Rest

WEDNESDAY

Water Polo Warm Up 1

RUN WORKOUT

SPEED CAPACITY RUN

1 km Slow
1 minute active recovery continue to walk taking deep breaths lowering your heart rate
1 km build
1 minute active recovery continue to walk taking deep breaths lowering your heart rate
1 km Fast as you can
5 minute cool down active recovery walking lowering your heart rate

STRENGTH SET x 3 – 15 Seconds Rest between exercises

- Push Ups 30 seconds (if you are going to modify please follow the long Push Up explanation model)
- Long Push Up explanation with modifications
- Push Up Short Demo

Planks 30 seconds

- Plank Intro and progression
- Shoulder Trifecta
- Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work. Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.
- 6 side raises
- 6 front raises
- Lateral and Forward Raise
- 6 Curl Press Raises
- Press

Chair dips 30 seconds

Chair Dips

Farmers walks (again weights not needed buckets with water, or anything heavy
Farmer Walk
15 Seconds rest
Chin Ups/Pull ups 30 secs (when you are done just hang)
Chin Up/Pull Up
1 minute rest repeat x 3

THURSDAY

Water Polo Warm Up 1

INDOOR WORKOUT #3

Circuit A repeat x 3

Air Squats x 40
Pushups x 30
Sit Ups x 20
SIT UP DEMO

Circuit B Repeat x 4

Switch Lunge x 20
Switch Lunge Demo
Squat Jump x 10
Jump Squat Demo

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

Mountain Climbers
Burpee
V-Ups
V-UP Demo

FRIDAY

Water Polo Warm Up 1

FINAL COUNTDOWN RUN

If you have a hill in your area this is a great exercise. Alternately you could use the stairs in your house 3 to 5 times up and down. If no hills are available or you just want to go outside mark out a 20 to 50 yard course outside your house.

5-4-3-2-1

Push Ups/Squats/Burpies

Long Push Up explanation with modifications

Push Up Short Demo

Air squats

Burpees

Run up and down your hill/stairs/or open field(20-50 yards)

After each run you complete 5 push-ups, 5 squats, 5 Burpies.

With every run interval you do you decrease your Push/Squats/Burpies by 1

Do a minimum of 5 but feel free to do more, we would like to see you moving between 30-45 minutes:)