At Home Workouts – Week 1
Goal – complete this 2x on days we do not meet
(* See additional notes at bottom)
- 15 minutes of foam rolling or stretching ( focus the last 5 minutes on areas you know you
need the most) - 15 minute jog outside
- 10 Squats
- 10 Squat Jumps
- 1 minute plank ( alternate 10 seconds on either leg, so essentially its an alternating 1 leg
plank) - 20 walking lunges forward
- 20 walking lunges reverse ( back to where you started)
- 20 count skaters ( will discuss in class)
- 1 minute wall sit
- 10 long jumps
- 10 vertical jumps
- 20 side lunges moving to the right
- 20 side lunges moving to the left
- 15 minute jog
- 10 minutes of stretching looking for increased Range of Motion from earlier
I am a HUGE believer in foam rolling. There are many videos online to guide you through this. We do not have the equipment available to do this together, but I strongly recommend making this a daily habit.
I recommend preforming these exercises on grass.
Nutrition
- Drink ½ gallon to 1 gallon of water a day
- Limit soda and sugary drinks
- Strive for 4-5 meals a day spread a few hours apart
- Have protein at every meal
- The best foods are whole foods ( 1 ingredient)
- Incorporate a *vitamin if you can
Examples of good proteins:
Eggs, egg whites, GREEK yogurt, Cottage Cheese, Chicken, Beef, Fish
Examples of good carbohydrates:
Rice, oats, sweet potatoes, white potatoes, whole grain bread, rice cakes, quinoa
Protein bars and shakes are okay, I would just look at the ingredients. Many are not all that healthy! I would also limit shakes and bars, use them when you don’t have time to eat whole foods.
As the weeks progress, I will build a bit from this basic starting point with nutrition.
*Some vitamin suggestions are: GNC Milestones Teen, One a Day Teen, Smarty Pants Teen Complete, Smarty Pants ( some are boy or girl specific)
At Home Workouts – Week 2
10-15 Minutes of Stretching ( work on increasing your Range of Motion) or Foam Rolling
Cardio:
1 minute walk, 1 minute jog, 1 minute run. Repeat 5 times = 15 minutes cardio
Do 20 of each, then repeat all:
- squats
- Reverse Lunge into front leg raise (kick) Right leg
- Reverse Lunge into front leg raise (kick) Left leg
- Squat position-down to kneeling and back up.
Do 40 of each, then repeat all:
- Plank ( hold 40 seconds or longer)
- sit ups
- Supermans
- Jumping Jacks
Do 60 of each, then repeat all:
- Standing leg circles one direction. Switch to other leg
- Other direction standing leg circles. Switch to other leg
- Standing arm circles to the front (can hold an object to increase difficulty)
- Standing arm circles in reverse ( can hold an object to increase difficulty)
- 5 Minute Walk
- 5-10 minutes of stretching
Nutrition
Let’s talk about protein. The average teen should have approximately .5 gram per pound of your body weight in protein. So, if you weigh 120 pounds, you need 60 grams per day. HOWEVER, you all are active teens!!! So for teens who are regularly active, you can increase your protein intake to up to .85 grams per pound of your body weight. Going with the same body weight of 120 pounds, you can have up to 96 grams of protein a day! As you enter adulthood, these numbers change.
So, how do I take in that much protein??? Here are a few ideas. Keep in mind that different brands vary.
- 2 TBSP peanut butter = 7-15 grams
- 5 egg whites = 15 grams ( depending on size of egg)
- 6 oz chicken = about 50 grams
- 1 cup GREEK yogurt = 23 grams
- Protein powder = varies greatly 25-50 grams serving
- 1 cup Chocolate Milk = 8 – 10 grams
- 1 cup 2% cottage cheese = 15 grams
Have you ever made an egg white omelet and filled it with cottage cheese? It sounds weird, but it’s really good, low carb and full of protein! How about adding protein powder into yogurt or pudding? Another fun one to try. There are endless options to incorporate more protein into your diet so try experimenting with your food!
At Home Workouts – Week 3
Stretching or Foam Rolling 10 minutes
3 minute jog. 2 minute walk. Repeat for a total of 3 rounds /15 minutes cardio
10 sets of 10 jumping jacks
10 sets of 10 situps
10 sets of 10 mountain climbers
10 sets of 10 vertical jumps
10 sets of 10 push-ups ( on your knees is fine)
10 sets of 10 Plank position palms to forearms
10 sets of 10 Supermans
2 minute jog. 1 minute walk. Repeat for a total of 3 round/9 minutes
Nutrition
One of the best things you can do for yourself is to fuel up properly.
Failure to do so can result in you feeling tired, not having the energy and endurance for training, or playing/competing, you can suffer from nutrition deficiencies, and it can even negatively affect your physical growth, muscle growth and overall development. However, consuming healthy foods, with adequate carbohydrates, proteins, fats can lead to you feeling better, stronger, will provide more energy and fuel your body’s growth. I cannot stress enough how vital proper nutrition is at every age.
Last week I gave you some information on protein. Let’s talk about carbs this week. Did you know that carbohydrates are what fuels your brain? And that carbs convert into energy? Good carbs are Rice, whole grain bread, white or sweet potatoes, oats, quinoa, rice cakes and whole grain pasta. These are ideal foods to work into your meals prior to game day.
When you think of gametime this season, its ideal to consume your healthy meal about 3 hours before the game. I know you may be in school, but this can be your lunch or maybe a meal you eat right after school for an evening game. 3 hours is a time-frame sufficient for digestion so your body can absorb nutrients and use them. Eating a larger meal too close to game time can actually have a bit of a negative effect on you! Your heart will need to work harder to pump blood to your muscles during your game and eating a big meal close to gametime will result in your body diverting blood and energy to the stomach to aid in digestion. It can also make you feel sick to your stomach if you are full of undigested food.
This meal should be a balanced meal, not a snack from a gas station of fast food restaurant. Your meal should give you energy and prepare your body for the extra workload. When you think of being your best on the field or at your chosen activity, keep your nutrition factored in. If you wear out or don’t have the energy to keep up, it will show in your athletic performance.
Proper nutrition is one thing in your life you can control! Think of all the time and effort you put into practice to improve your skills at your sport. Now, isn’t worth a little planning and effort to ensure your body is fueled up to be able to do all the things you are capable of? I think so!
At Home Workouts – Week 4
Approximately 30 minutes total workout time so it’s a quicker day.
Stretching!!! This is so important for range of motion, flexibility and injury prevention!
5-10 minutes of Stretching
Cardio. 1 minute walk. 2 minute jog. 1 minute run. Repeat 4 times for 16 minutes of total cardio.
Exercises: (30 secs of each)
- Jump Rope in place ( no actual rope needed, just do jumps in place)
- Heel Slaps
- High Knees
- Supermans
- Knees to Feet
- Sit ups
- Pushups
- Burpees
Repeat your Stretching 5-10 minutes
Nutrition
Breakfast- Make it a priority !!! Do not skip your first meal of the day. It does not have to be a big meal, but ideally it would have some carbs and proteins and maybe even a bit of fat.
Many breakfast foods are filled with sugars we do not need. I know, we all like those donuts, pop tarts and sweet cereals. But I recommend having those in moderation. Stick to a piece of toast with peanut butter on it and a banana. Add in a glass of milk and your done. Or an egg white omelet with a little cheese and piece of toast. Whole grain cereal and milk works well also. Or a bowl of oatmeal.
Here is something to think about.
When you get your peanut butter, look at the label. The best options have just peanuts as the ingredients. Many peanut butters have extra sugars mixed in that you don’t need. Also, with cereal, look at the nutritional labels and check the serving size. You will quickly see some have ¾ cup, and some have up to 1.5 cups listed as 1 serving size! Take a minute to actually measure out that one serving and put it in a bowl and see how much food that really is compared to what you would normally consume. Is it more or less?
Lastly, sometimes we want a little extra energy in the morning. I strongly advise you not to reach for an energy drink. Most, if not nearly all of them, are not good for you at all! I am sure there are a few out there that might be alright, but they are few and far between. Your best bet is to get more sleep and stay hydrated. That along with better, cleaner foods will keep you energized!
Lets make it a great week guys!
At Home Workouts – Week 5
Stretching or Foam Rolling 10 minutes
3 minute jog. 2 minute walk. Repeat for a total of 3 rounds /15 minutes cardio
- 20 walking lunges forward.
- 20 walking lunges backward.
- 20 side lunges leading with right leg
- 20 side lunges leading with left leg
- 15 jump squats
- 15 feet to knees to feet
- 15 walkouts ( standing then bend down and walk hands out to a plank position)
- 15 pushups
- 15 sit ups. Repeat
- Hold plank 45 seconds
2 minute jog. 1 minute walk. Repeat for a total of 3 round/9 minutes
5-10 minutes stretching
Nutrition
Macros. Or Macronutrients.
This is your carbohydrates, proteins, fats all the things your body needs.
Your carbs supply your energy. That’s why you hear the term “carb up before a game” Having those good clean carbs the night before game day and about 3 hours before your game (around school schedules) is ideal. We have already talked about what these good carbs are. Whole grain breads, sweet potatoes, rice, rice cakes, potatoes, healthy pastas, etc.
Protein is what helps fuel your muscles and repair them. This is why we want to take in some protein after a workout and throughout the day. Especially if we are active. Repair and Recovery are essential. We have listed out good sources of protein earlier this summer.
Fats help balance your body, help you absorb nutrients and help you feel fuller too. Good fats can be peanut butter, avocado, bacon, even mayo can work here.
A general rule for managing your macros is the 40.30.30.
40% carbs
30% protein
30% fats
Although there are ways to get much more specific with calculating your macros, this is a good place to start.
At Home Workouts – Week 6
Cardio- try to do this in the early morning before it gets too hot!
Half mile jog. 2 minute walk. Half mile job. 2 minute walk.
Workout
Begin with 10 minutes of stretching or foam rolling
- 25 walking Lunges
- 25 skaters
- 20 squats
- 20 situps
- 15 pushups
- 15 mountain climbers
- 10 jump squats
- 10 V up sit ups
- 5 Burpees
Repeat
Finish with 10 more minutes of stretching including controlled ankle rolls
Nutrition
Last week we talked about macronutrients or macros. This week lets talk about micronutrients. Those are your vitamins and minerals. These are compounds we need to function normally.
Vitamins are organic, made by plants or animals. The body needs these daily, like vitamin A,C,D,E and K.
Minerals are Inorgainc and come from the ground or water. Some of these we need in larger amounts, like calcium. There are even trace minerals that our body needs in very small amounts like chromium, copper, zinc.
A balanced healthy diet will contain most of the vitamins and minerals you need. If you feel your diet is not balanced or regular, it’s a good practice to take in vitamins to supplement your diet. I went over some suggestions for vitamins I would recommend in week 1.
There are lots of resources for learning more about vitamins and minerals online if you feel you would like to dig a bit deeper into the topic.
At Home Workouts – Week 7
With the crazy heat this week, we are going to put more effort into stretching, flexibility and increased range of motion.
10 minutes of foam rolling or stretching
Stand up, 5 neck rolls to the right. 5 neck rolls to the left
Standing up, 25 large arm circles to the front and 25 to the reverse
Standing up, on one leg, lift the other leg forward and tap toe with finger tips 25 times and switch
Standing up, raise right leg out to side to waist high and tap ankle with finger tips 25 times and switch to the left
Squat, go to the lowest position in the squat, come halfway up, and go back down. 25 times
Work on your side plank with a bent leg on a higher surface ( knee supported) hold 30 seconds. Switch.
On floor, use same higher surface, heels on the edge and raise and lower hips 25 times ( bridges)
On floor, on back. Legs straight. Slightly raise your legs. And bring feet together and apart ( scissor motion) 25 times
On floor. On your back. 25 SLOW dead bugs
Hold plank 1 minute
Nutrition
Nutrition Week 7
Meal Prep.
Have you ever done any meal prepping? It may sound time consuming and not fun, but it can really pay off. Not only will it result in you consuming healthier meals, but it is often times more time efficient in the long run.
I would think about some healthy foods you like. This is the first step. Then, one afternoon head into the kitchen and make a large batch of that food. For example, thaw out 5 pieces of chicken. Cook them any way you like and store each piece separately. Now, you will have 5 starts to a good and healthy meal. All you need to do is add a good carb and or a veggie. You can cook your carbs ahead of time as well. I normally cook my veggies at the time of my meal but you can make those ahead of time if you like.
So now, when you get hungry, just go to the fridge, grab one of your meals and warm it up. It may take 1 minute and you’re good to go. Plus when you prep, it normally does not take any longer to cook several meals at once. One other advantage, for those who feel like they need to monitor their macros ( this may be later in life) this will keep you on track and keep you eating in the amounts your body needs rather than overdoing it at mealtime.
Having your food ready will keep you on track, fuel your body properly, keep you from spending time and money on fast food, will be cheaper in the long run and will avoid you going to the kitchen and grabbing the quickest thing available, even if it’s not the best choice.
As you become the main shopper in your family, you will have to make all these food choices on your own. Will you fuel your body to be strong, healthy and decrease the chances of disease, or will you choose foods that take you away from a strong, healthy self? These decisions can begin even now. My advice, start small. As it becomes a habit, begin adding more to your meal preparation. I like to do mine on Sunday and Wednesday, but you will find a system that works well for you.
At Home Workouts – Week 8
Coming Soon
Nutrition
Coming Soon
