AHS Volleyball Winter Workout Plan 7 Days of Work-Outs to get you prepared for the Off Season and to keep you in shape. These can be conducted in a gym or at home if you have dumbbells. The most important thing to remember is that you’re doing something. Stretch before and after. Give yourself time to rest between each exercise. One Song Workouts= Use for when you don’t have time to workout or in place of your Core/Abs. Repeat 3 Times. Conditioning Strength Core/Abs If you have Gym Accessibility Day 1 15 minute run with one of the following: On neighborhood trail Treadmill on 5.0 Speed or higher Elliptical at 6.0 or higher 50 Body Weight Squats 25 push ups (repeat 2 more times) 200 abs of your choice 7 minutes on stairmaster to finish (Can be performed on your stairs at home if your parents allow it ) Day 2 8 x 100 meter sprints Dumbbell Front Raise Dumbbell Squats Dumbbell Bicep Curls Dumbbell Calf Raises 10 lb. weights 4 sets of 12 for each exercise Repeat 4 times 200 abs of your choice 8 minutes on stairmaster to finish Day 3 20 minutes on Elliptical or 20 minute run in the neighborhood 300 abs of choice 9 minutes on stairmaster to finish Day 4 10 x 50 meter Sprint/Shuffles Sprint Forward & Shuffle Back 50 Body Weight Squat Jumps 50 Walking Lunges (No Weight) 50 Burpees 50 Mountain Climbers Plank for 1 min. and rest (Repeat 5 times) Day 5 10 reps 30/30/30’s (sprint 30sec, jog 30 sec, walk 30 sec = 1) If on a treadmill: 7.0 (sprint) 4.5 (jog) 300 abs of choice 10 minutes on stairmaster to finish