OFF SEASON VOLLEYBALL WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

veronicaf on April 16, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Chest, Calves, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday

Tags:

Volleyball

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Thighs
Leg Extensions	-	-	60
	-	-	60
Chest
Pushups	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	15	60
	-	15	60
Abs
Sit-Ups	-	25	30
	-	25	30
	-	25	30
Bridge (Plank)	-	-	30
	-	-	30
Thighs
Squats: Body Weight	-	15	60
	-	15	60
	-	15	60
Abs
V Sit-Ups	-	10	30
	-	10	30
	-	10	30
Mountain Climbers	-	50	30
	-	50	30
Thighs
Jumping Jacks: Basic	-	100	60
	-	100	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	0	-
Cardio Warm Up	0 miles	0	-
Cool Down	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	50	30
Sit-Ups	-	50	30
Knee-Up Crunches	-	50	30
Mountain Climbers	-	200	30
Russian Twist	-	50	30
Jump Rope	-	100	30
Calves
Standing Calf Raises	-	25	60
Thighs
Squats: Body Weight	-	50	60
Step-Ups	-	25	60
Walking Lunges without Weight	-	25	60
Butt Lift (Bridge)	-	20	60
Wall Sits	-	2	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	0	-
440 yard sprint (1/4 mile)	2 miles	0	-

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