Session 1: Beginner circuit
Eight boys turned out for our first team workout on Monday, and we went through a quick and effective session. The question is how did their bodies feel on Tuesday??
On Monday night, we had eight boys who were ready to get to work. We did some warm-ups outside first with some light jogging and dynamic stretches. Then, it was time to hit the gym.
Since we had a good amount there, I split the session into eight circuits where each boy would participate in a circuit of exercises. We spent 30 seconds on the drill and then rotated until each boy completed the eight exercises while resting for 30 more seconds between each drill. We went through two rounds and were done over half an hour.
I used workout cards at each station, which made it easy to remind the boys which workout they had to do during the rotation. I got the cards on Amazon and pulled drills from my sets of Bodyweight Exercise Cards, volumes 1-3 (#ad). Many of these series have sold out since Black Friday, but if you want a simple workout aid, check these out. There are other fun-looking card sets, but I went with this one since it provides an extensive library of exercises.
The circuit consisted of single-leg deadlifts, side lunges, squats, Russian twists (using a 4-pound medicine ball), high plank shoulder taps, pushups, bodyweight rows (pulling up from under a racked barbell), and tricep dips (on the edge of a bench).
The boys did a great job and did the exercises quite well! The side lunges were the most difficult to figure out the form for, but I was otherwise impressed by their athleticism despite it being their first session.
As the holidays are upon us, we will not be doing another Monday night workout over the next couple of weeks, but the attached workout can be used for the rest of this week and beyond if they are feeling ready to put in some work over the break!
Home workout plan
All exercises are still bodyweight, like Monday night.
Exercises:
Squats
Remember to keep your feet at about shoulder width and lead your squat with your butt back; avoid your knees going too far over your feet.
Side lunges
Keep your feet about four feet apart, and your feet flat and both pointed forward. Keep your body tall and go as low as possible.
Single leg deadlift
Point your hands down to your foot, point your back foot out, and focus on reaching out as far as possible. Maintain your balance and return to the upright position before switching legs.
Pushups
Keep your body flat, so no butts in the air!
Bodyweight rows, pullups, or chin-ups
With rows, if you can’t pull up with your legs extended, bend your knees and bring your feet in towards your butt.
*If you don’t have the necessary equipment, alternatively, do Tricep dips.
High plank shoulder taps
Keep your core strong and your body steady.
Russian twist
Use a medicine ball if you have one; a basketball can work, too.
Both days
Warm up before the workout for five minutes. Anything to get your body moving, like shooting hoops. Try to keep moving during the entire time.
After you complete your workout, jog around a little or do jumping jacks for one minute. Do some stretching to cool down.
Wednesday
Each exercise should be performed for one minute. Rest between each set for 30 seconds. Complete each drill twice before moving on to the next activity.
Friday
Do each exercise in a circuit, as was done on Monday night, for one minute each. Go from 1 through 7, resting for 30 seconds between each exercise. Repeat the circuit twice.
Bonus!
Since we will be off for the next couple of weeks, if you feel ambitious, you can do the same exercises but add 15 seconds more to each movement each time. Try to put in three exercise days a week, and with the holidays, it might be easiest to go on Tuesdays, Thursdays, and Saturdays. Doing the exercises thrice weekly will increase each set to 1:15, 1:30, 1:45, 2:00, 2:15, and 2:30.
When we back up again in January, those who put in the work will be ready to start looking into loaded exercises, meaning it will be time to add some weight!