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Intermediate 8-Week Winter Sports Conditioning
Day 019 - Strength Training
and Cardio
WU 10 min. One-Legged Lunge, Sumo Squats, Step-Ups, Lateral Lift, Calf Raises, Pushups, Tricep Dips, Ab Crunches, Oblique Crunches, Cardio (jumprope) CD/Stretch 
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TODAY IS A STRENGTH DAY THAT MOSTLY FOCUSES ON YOUR LEGS. Perform the exercises in order listed. Think about using perfect form and proper breathing techniques.
WU 10 min.
One-legged Lunge (2/15)
Sumo Squats with Front Raises (2/20)
Step-Ups (3/15)
Lateral Lift with Lateral Raises (2/15)
Stand with dumbbells by your sides and focus on one spot on the horizon in front of you. Perform a lateral raise by slowly lifting both arms to shoulder height, while at the same time lifting one leg laterally. Hold the position for one count, slowly lower, and alternate with the other leg.
Calf Raises (3/15)
Push-Ups (3/15)
Triceps Dips (3/15)
Abs Crunches (2/25)
Oblique Crunch (1/50 per side)
Obliques are the muscles at the side of your waist. This crunch is similar to a regular crunch, only position your knees to the side, lift your shoulder blades off the ground, and crunch rib-to-hip.
Cardio: Jump Rope (:30 sec. rest between sets)
30 seconds
45 seconds
1 minute
1:30 minutes
2 minutes
1:30 minutes
1 minute
45 seconds
30 seconds
CD/Stretch
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