Listed below is a General Fitness Program for you to follow to prepare you for the upcoming XC Training Camp starting July 7th. You should be able to run 2 to 3 miles when you report to summer camp.
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Sunday 6/15 Rest
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Monday 6/16 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Tuesday 6/17 2 miles Tap your toes 50 times |
Wed 6/18 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Thursday 6/19 Run 2 miles
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Friday 6/20 2 miles 10 Push ups 30 sit ups 8 Single Leg Squats* |
Saturday 6/21 10 Leg lifts** 10 Push ups 30 sit ups Play Basketball or Swim |
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Rest |
Monday 6/23 2 miles 10 Push ups 35 sit ups 10 Single Leg Squats* |
Tuesday 6/24 2.5 miles Tap your toes 50 times
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Wed 6/25 2 miles 10 x 100 meters fast |
Thursday 6/26 2.5 miles Skip for 4 x 50 meters |
Friday 6/27 Rest |
Saturday 6/28 3 miles |
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Rest |
Monday 6/30 2 miles 15 Push ups 40 sit ups 10 Single Leg Squats* |
Tuesday 7/1 3 miles Tap your toes 60 times |
Wed 7/2 2 miles 10 x 100 meters fast 1 mile warm down |
Thursday 7/3 3 miles Skip for 4 x 50 meters |
Friday 7/4 Rest |
Saturday 7/5 3 miles |
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Monday is the first day of Summer Camp at 7:30am. Meet at Racquetball courts. |
Monday 7/7 3 miles 20 Push ups 40 Sit ups 10 Single Leg Squats* |
Tuesday 7/8 3 miles Tap your toes 65 times |
Wed 7/9 2 miles 10 x 100 meters fast 1 mile warm down |
Thursday 7/10 3 miles Skip for 6 x 50 meters |
Friday 7/11 2 miles |
Saturday 7/12 3.5 miles |
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Follow this schedule if you are on Vacation and can not be at the Summer Camp. |
Monday 7/14 3 miles 20 Push ups 40 Sit ups 10Single Leg Squats* |
Tuesday 7/15 3 miles Tap your toes 65 times
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Tuesday 7/16 3 miles 20 push ups 40 sit ups
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Thursday 7/17 3 miles Skip for 6 x 50 meters |
Friday 7/18 2.5 miles |
Saturday 7/19 3.5 miles |
**Leg Lifts-Lay on your back, head back slowly pick up your legs and hold for 20 seconds 6 inches off the ground.