Week One Workout Plan
HuhKneeBadger
Posts: 10
The Challenge has officially arrived! Below you will find your first week of workouts that begin on Monday Jan 21st. It doesn't matter what order you do these in as I am sure we all have different practice schedules. Just make sure to complete all seven in one week.
Some girls here may be freshies and some seasoned vets... Always complete your workout and push yourself but don't ever get discouraged! We created this space to give derby athletes a place to go for support and inspiration. Be the best you! That is all anyone can ask!
We have to give a big shout out to the experts over at 87eleven Action Design for introducing us to fitness! These workouts were designed specifically for roller derby strength training.
And remember that you should ALWAYS consult a physician before you start any new fitness regimin.
See you on the other side!
GoGo
DAY ONE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below at least ten times through!!
Additional:
1 minute of jumping jacks
30 seconds rest
10 pushups*
30 seconds rest
Repeat 5 times
*There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8E
DAY TWO
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups*
30 second plank
Repeat 5 times!
*There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8E
DAY THREE
Today is a fun day. We want you to close the door to your room put on your favorite dance mix. Set a timer and go at it for 30 minutes. Dance, dance, dance. We aren’t talking about slow dancing either. Go wild. Get sweaty. Get crazy.
DAY FOUR
Take a day off. You deserve it. Just remember that this is just a day off from a workout. You better not be taking a day off from the diet plan!!
DAY FIVE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below at least ten times through. Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups*
30 seconds rest
Repeat 5 times
There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8E
DAY SIX
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups*
30 second plank
Repeat 5 times!
DAY SEVEN
Take a day off. You deserve it. Just remember that this is just a day off from a workout. You better not be taking a day off from the diet plan!!
Some girls here may be freshies and some seasoned vets... Always complete your workout and push yourself but don't ever get discouraged! We created this space to give derby athletes a place to go for support and inspiration. Be the best you! That is all anyone can ask!
We have to give a big shout out to the experts over at 87eleven Action Design for introducing us to fitness! These workouts were designed specifically for roller derby strength training.
And remember that you should ALWAYS consult a physician before you start any new fitness regimin.
See you on the other side!
GoGo
DAY ONE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below at least ten times through!!
Additional:
1 minute of jumping jacks
30 seconds rest
10 pushups*
30 seconds rest
Repeat 5 times
*There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8EDAY TWO
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups*
30 second plank
Repeat 5 times!
*There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8EDAY THREE
Today is a fun day. We want you to close the door to your room put on your favorite dance mix. Set a timer and go at it for 30 minutes. Dance, dance, dance. We aren’t talking about slow dancing either. Go wild. Get sweaty. Get crazy.
DAY FOUR
Take a day off. You deserve it. Just remember that this is just a day off from a workout. You better not be taking a day off from the diet plan!!
DAY FIVE
Roller Derby Practice
*If your practice isn’t hard enough to get you really covered in a sweat by the end of it you need to do the additional workout below at least ten times through. Additional:
1 minute of jumping jacks
30 seconds rest
20 pushups*
30 seconds rest
Repeat 5 times
There is no such thing as a girl pushup! Believe in yourself and your strength. Even if you can't go down all the way start here an work your way down.
http://www.youtube.com/watch?v=Eh00_rniF8EDAY SIX
Roller Derby Workout Video
If do not have a video or have not received one yet please complete the following.
20 squats
60 second plank
20 lunges right leg
20 lunges left leg
60 second plank
20 pushups*
30 second plank
Repeat 5 times!
DAY SEVEN
Take a day off. You deserve it. Just remember that this is just a day off from a workout. You better not be taking a day off from the diet plan!!
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