NAME

OF EXERCIS E BOXSTE P

EQUIPM ENT NEEDED AND #S STURDY BOX

FITNESS COMPON ENT

CARDIO- RESPIRAT ORY ENDURA NCE

MAIN MUSCLE GROUPS WORKED QUADRIC EPS GLUTES

DESCRIPTION (PHOTO)

Step 1: Stand in fron of a sturdy box. Step 2: step one with one leg, then step on with the other leg Step 3: Now step down with one leg followed by the other Repeat again for the course of one minute.

BAND- RESISTA NCE SPRINT

RESISTA NCE BAND

SPEED

CALVES HAMSTRI NG QUADRIC EPS

Start with strapping resistance band around waist line. Then have another partner hold the other end of the band. Once this is completed, have the partner hold on tightly to the band while you sprint. You will feel the resistance and also your cavles working hard at trying to push you forward

BENCH PRESS

WIEGHT S

MUSCULA R STRENGT H

PECTORA LIS MAJOR TRICEPS DELTOIDS

Start off with selecting a suitable weight you think you can do 10

Crunche s

Mat

Muscular Enduranc e

RECTUS ABDOMI NUS

repetitions with. Then place the weights on the bar and secure the weights with the bands that go at the end of the bar. Next, lie down on the bench so that your head does not protrude beyond the front of the bench. Then grip the bar equally onm both sides, and lift the weight. Extend your arms all the way but never, EVER, lock your elbows when your arms are straight. Bring the weight back down, repeat for 10 times or more within a minute. Start with lying down straight except for below your waist. Next, make sure your legs are bent at a 90 angle. Then, put your hand behind your head and lift only your head up with your chin facing the ceiling. Repeat this exercise for the course of one minute.
Step 1

SIDE SHUFFLE S

2 PYLONS

AGILITY

CALVES QUADRIC EPS HAMSTRI NGS

Begin with your feet shoulder width apart. Shuffle to the right by stepping your left foot towards your right foot.

Step 2

Your left foot replaces the position of your right foot, and your right foot steps out to the right, taking your body weight in the same direction.

Step 3

Sink down into a low squat and change directions, shuffling back to the left as you extend out of your squat.

HOP N SQAUT 10 PYLONS BALANCE QUADRIC EPS GLUTES HAMSTRI NGS CALVES

Start with placing your hands behind your head while

standing straight. Then go down into a squat (REMEMBER TO KEEP YOUR TOES FACING STRAIGHT.) and Hop up with all the power you possibly can with your calves and hamstrings. Repeat this exercise for the course of one minute.

 MED BALL THROW

ONE MED BALL

MUSCULA R POWER

QUADRIC EPS CALVES HAMSTRI NGS TRICEPS

Start with holding the med ball at the palms of your hands. Then squat down with your back straight and jump up and push your arms upwards so that the med ball is up in the air. Make sure you let the Med Ball bounce ONCE ONLY before catching it as it is a safety requirement due to the balls heavy weight. Repeat this exercise for the course of one minute.

High knee side shuffle

4 PYLONS

CO ORDINATI ON

QUADRIC EPS CALVES

1. Side Shuffles with Knee Raise

Step 1: Stand straight, feet shoulder width apart, with knees unlocked. Quickly shuffle to your left for two seconds. Step 2: Stop, then raise your right knee as high as you can toward your chest; lower foot back to floor. Quickly shuffle back to the right for two seconds, and raise left knee toward your chest; lower foot back to floor. Repeat: Continue the drill for 1 minute.

 Forward Lunge (with weights)

TWO 20 lbs DUMBEL LS.

FLEXIBILIT Y

QUADRIC EPS HAMSTRI NGS

Start with

Tennis ball Sqaut.

TENNIS BALL

REACTIO N TIME

BICEPS TRICEPS QUADRIC EPS HAMSTRI NGS CALVES

standing straight with back straight and 20 lbs dumbbells at your sides. Then go downwards into a lunge and make sure the leg you are lunging with is at a 90 angle. Then come up and switch legs. Repeat this exercise for a minute. Start with standing in a squat position with a tennis ball in your preferred hand (right-handed or left-handed). Then, throw the ball against the wall, and complete one squat and come back up and catch the ball. During the course of this exercise, NEVER LET THE TENNIS BALL DROP. Repeat this exercise for the course of one minute.