Summer Workouts for When You Can’t Attend Conditioning

The workouts below are for when you can’t get to conditioning.  The hope is 4 days a week of conditioning, this would equate to two weeks worth of workouts.  Please reuse if away longer than two weeks. This is just the cardio part of off-season training, please don’t forget to get plenty of touches on the ball!

Workout 1

  • 10 minute warm-up
  • 30 minute run: 3-4 miles
  • 30 second Plank, 15 seconds each side plank, 10 v-sits
    • One right after another, repeat 4 times

Workout 2

  • 10 minute warm-up
  • 15 squats followed by a 50 yard sprint, walk back times 5
  • 15 squat jacks followed by a 25 yard sprint, walk back times 5
  • 10 burpee’s followed by 50 yard sprint, walk back times 5
  • 20 minute jog

Workout 3

  • 10 minute warm-up
  • 10 jumping knee to chest, 10 yard side shuffle, 10 yard sprint, 10 yard side shuffle (opposite direction), 10 yard walk back times 5
  • 30 seconds right knee pulse squat, 15 seconds plank jacks, 30 seconds left knee pulse squats, 15 seconds plank times 5
  • 10 minute run
  • Repeat A and B end with 10 minute run

Workout 4

  • 10 minute warm-up
  • 30 seconds jumping jacks, 50 yard sprint, jog back, times 5
  • 10 yards grapevine, 10 yard run, 10 yards grapevine (opposite direction), 10 yard run times 5
  • 30 seconds plank, 15 seconds each side plank, 100 meter run, 100 meter sprint back times 5

Workout 5

  • 10 minute warm-up
  • 1 mile run (10 minutes)
  • 30 seconds sit-ups, 30 seconds plank, 10 v-sits
  • 400 meter sprint
  • 10 roll-ups, 10 crunches, 30 seconds flutter kicks, 10 skydivers
  • 1 mile run (7-8 minutes)

Workout 6

  • 10 minute warm-up
  • 40 second wall sit, 10 squats, 10 squat jacks, 100 meter run time 5
  • 30 second plank, 30 second 6 inches, 15 skydivers, 200 meter run times 3
  • 30 second each leg pulse squats,10 burpees, 50 yard sprint times 5
  • 30 second plank, 30 second 6 inches, 15 skydivers, 400 meter run 1 time

Workout 7

  • 10 minute warm-up
  • 1 mile jog (10 minutes)
  • 15 minute run: 2 miles or more
  • 1 mile jog (10 minutes)

Workout 8

  • 10 minute warm-up
  • 1 minute wall sit, 50 squats, 10 burpees, 50 yard run times 3
  • 50 squat jacks, 5 burpees, 100 meter run times 3
  • 1 minute plank jacks, 15 v-sits, 30 seconds each side plank, 1 minute 6 inches, 200 meter run times 3