With schools being closed, I got to wondering about our athletes and being able to work out from now until football starts up again, if they can’t get to the weight room. So here is my workout that I used to do in my 40’s when I had no weights and didn’t want to join a club. I actually started doing this workout again recently, just to do a body weight workout. It was tough on my core when I first started back up again.

Basic Physical Training (PT) Activities for Warm-up, Flexibility, Strength

Jumping Jacks                                            25   Reps                           60 Seconds
½ Jumping Jacks (hands to shoulder)    25                                       60
Up-Back-Overs                                          5 each                                60
(swing arms, legs, rotate torso and head around and around)
Crunches (back 10 inches off deck)      40-80                                  60
(Do all variations of crunches)
Pushups (regular)                                      20                                       60
Flutter Kicks                                                15 each side                     30
Butterfly Stetch                                           2                                        30
ITB Stretch                                                   2 each side                      60
(lay on back, knee up & over body to the side)
3 Way Hurdlers Stretch                              2 each side                     180
(sit on floor, foot at crotch, not at butt)
Swimmers Stretch                                       2                                        30
(sit on floor cross legged, clasp hands behind back, thumbs down, bend over, raise arms)
Pushups (diamond)                                     20                                      60
Towel Situps                                                 20                                      60
(Rolled up towel under lower back)
Pushups (wide stance)                                20                                      60
One Legged Squats                                     10 each side                    60
Supine back Stretch                                    1                                        30
(lay on back, knees to chest, hold legs with arms tight)
Torso Prone Stretch                                    2                                        30
(lay on belly, push yourself up with arms, crotch flat on ground)
Prone Superman                                         10 each side                     60
(lay on belly, arms out in front, raise right arm and left leg, alternate)
Vee Ups                                                         30                                       60
(lay on back, legs in air, arms above head, now raise arms and body towards feet)
Donkey Kicks                                                 20 each side                    60
(on hands and knees, extend one leg straight back, alternate)
Hand to Knee Squat                                     10                                      30
(finger tips past your knees)
Posterior Shoulder Stretch                          2                                        30
(arms straight in front, palms outward, clasp fingers, stretch forward)
Tricep Stretch                                                 2 each side                      60
Illipsoas Stretch (Russian Dancer)               2 each side                      60
(forward lunge, both hands on forward knee, straight back)
Standing Quad Stretch                                  2 each side                      60
(hold ankle behind back with both hands if possible)
Standing Toe Pointers                                   30                                      60
(raise your heels off the deck high as can)
Gastroc/Soleus Stretch                                  2 each side                      60
(on stairs with knee straight and knee bent)
Pullups                                                              Max you can do              60
Dips                                                                   Max you can do              60
Rope Climb                                                      1                                         15
Repeat starting at crunches and do 2 or 3 times or when you can do the workout fast and easy, add numbers to everything, but the stretches.