Blue Devil Men’s Soccer Summer Bodyweight Circuit Summer 2012

Blue Devils, If you are a returner to the program hopefully you did well on your final exams and are ready for the summer. If you are new to the program, welcome. In this packet there is a 12 week bodyweight circuit that will maintain your strength in preparation for the upcoming season. There are videos on the website so, if are confused by an exercise just click on a video and the video will show you how to perform the exercise. If you have any questions please me at Have a great summer! Sincerely, Coach Giampa

Body Weight Circuit

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 1 Monday, May 28, 2012 Exercise x Time Squat x 20 seconds Regular Push Ups x 10 seconds Regular Crunch x 20 seconds Split Squat x 10 seconds each leg Side Push Ups x 10 seconds Russian Twist x 20 seconds Dead Fish x 20 seconds Repeat 2x 1:00 minute rest in between Wednesday, May 30, 2012 Exercise x Time Squat x 20 seconds Spider Push Ups x 10 seconds Crossover Crunch x 20 seconds each side Forward Lunge x 20 seconds alternating legs Regular Push Ups x 10 seconds Rocky Twist x 20 seconds Double Arm/Leg Superman 20 seconds Repeat 2x 1:00 minute rest in between Friday, June 1, 2012 Exercise x Time Squat x 20 seconds Side Push Ups x 10 seconds Side Crunch x 20 seconds each side Backwards Lunge x 20 seconds alternating legs Spider Push Ups x 10 seconds Prisoner Twist x 20 seconds Cobra x 20 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 2 Monday, June 4, 2012 Exercise x Time Squat x 20 seconds Spider Push Ups x 10 seconds Butterfly Crunch x 20 seconds Side Lunge x 20 seconds alternating legs Regular Push Ups x 10 seconds Squirm x 20 seconds Alternate Superman x 20 seconds Repeat 2x 1:00 minute rest in between Wednesday, June 6, 2012 Exercise x Time Squat x 20 seconds Side Push Ups x 10 seconds Curl Through x 20 seconds Split Squat x 20 seconds each leg Spider Push Ups x 10 seconds Russian Twist x 20 seconds Hip Bridge x 20 seconds Repeat 2x 1:00 minute rest in between Friday, June 8, 2012 Exercise x Time Squat x 20 seconds Regular Push Ups x 10 seconds Wrist Curl x 20 seconds Forward Lunge x 20 seconds alternating legs Side Push Ups x 10 seconds Rocky Twist x 20 seconds Dead Fish x 20 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 3 Monday, June 11, 2012 Exercise x Time Squat x 25 seconds Side Push Ups x 15 seconds Crossover Crunch x 25 seconds each side Backwards Lunge x 25 seconds alternating legs Regular Push Ups x 15 seconds Prisoner Twist x 25 seconds Double Arm/Leg Superman x 25 seconds Repeat 2x 1:00 minute rest in between Wednesday, June 13, 2012 Exercise x Time Squat x 25 seconds Regular Push Ups x 15 seconds Side Crunch x 25 seconds each side Side Lunge x 25 seconds alternating sides Spider Push Ups x 15 seconds Squirm x 25 seconds Cobra x 25 seconds Repeat 2x 1:00 minute rest in between Friday, June 15, 2012 Exercise x Time Squat x 25 seconds Spider Push Ups x 15 seconds Butterfly Crunch x 25 seconds Split Squat x 25 seconds each leg Side Push Ups x 15 seconds Russian Twist x 25 seconds Alternate Superman x 25 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 4 Monday, June 18, 2012 Exercise x Time Squat x 25 seconds Regular Push Ups x 15 seconds Side Crunch x 25 seconds each side Forward Lunge x 25 seconds alternating legs Side Push Ups x 15 seconds Rocky Twist x 25 seconds Hip Bridge x 25 seconds Repeat 2x 1:00 minute rest in between Wednesday, June 20, 2012 Exercise x Time Squat x 25 seconds Spider Push Ups x 25 seconds Flat Crunch x 25 seconds Backwards Lunge x 25 seconds alternating legs Regular Push Ups x 15 seconds Prisoner Twist x 25 seconds Dead Fish x 25 seconds Repeat 2x 1:00 minute rest in between Friday, June 22, 2012 Exercise x Time Squat x 25 seconds Side Push Ups x 15 seconds Wrist Curl x 25 seconds Side Lunge x 25 seconds alternating sides Spider Push Ups x 15 seconds Squirm x 25 seconds Double Arm/Leg Superman x 25 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 5 Monday, June 25, 2012 Exercise x Time Squat x 30 seconds Spider Push Ups x 30 seconds Front Plank Hold x 30 seconds Backwards Lunge x 30 seconds alternating legs Regular Push Ups x 15 seconds Russian Twist x 30 seconds Cobra x 30 seconds Repeat 2x 1:00 minute rest in between Wednesday, June 27, 2012 Exercise x Time Squat x 30 seconds Side Push Ups x 30 seconds Side Plank Hold x 30 seconds each side Side Lunge x 30 seconds alternating sides Spider Push Ups x 30 seconds Rocky Twist x 30 seconds Alternate Superman x 30 seconds Repeat 2x 1:00 minute rest in between Friday, June 29, 2012 Exercise x Time Squat x 30 seconds Regular Push Ups x 15 seconds Side Plank Hip Raises x 30 seconds each side Split Squat x 15 seconds each side Side Push Ups x 15 seconds Prisoner Twist x 30 seconds Hip Bridge x 30 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 6 Monday, July 2, 2012 Exercise x Time Squat x 30 seconds Spider Push Ups x 30 seconds Side Plank Hold x 30 seconds each side Forward Lunge x 30 seconds alternating legs Regular Push Ups x 15 seconds Squirm x 30 seconds Dead Fish x 30 seconds Repeat 2x 1:00 minute rest in between Wednesday, July 4, 2012 Exercise x Time Squat x 30 seconds Side Push Ups x 15 seconds Side Plank Hip Raises x 30 seconds each side Backwards Lunge x 30 seconds alternating legs Spider Push Ups x 15 seconds Russian Twist x 30 seconds Double Arm/Leg Superman x 30 seconds Repeat 2x 1:00 minute rest in between Friday, July 6, 2012 Exercise x Time Squat x 30 seconds Regular Push Ups x 15 seconds Front Plank Hold x 30 seconds Side Lunge x 30 seconds alternating sides Side Push Ups x 15 seconds Rocky Twist x 30 seconds Cobra x 30 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 7 Monday, July 9, 2012 Exercise x Time Squat x 35 seconds Regular Push Ups x 15 seconds Side Plank Hip Raises x 35 seconds each side Split Squat x 17 seconds each leg Spider Push Ups x 15 seconds Prisoner Twist x 35 seconds Alternate Superman x 35 seconds Repeat 2x 1:00 minute rest in between Wednesday, July 11, 2012 Exercise x Time Squat x 35 seconds Spider Push Ups x 15 seconds Front Plank Hold x 35 seconds Forward Lunge x 35 seconds alternating legs Side Push Ups x 15 seconds Squirm x 35 seconds Hip Bridge x 35 seconds Repeat 2x 1:00 minute rest in between Friday, July 13, 2012 Exercise x Time Squat x 35 seconds Side Push Ups x 15 seconds Side Plank Hold x 35 seconds each side Side Lunge x 35 seconds each side Regular Push Ups x 15 seconds Russian Twist x 35 seconds Dead Fish x 35 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 8 Monday, July 16, 2012 Exercise x Time Squat x 35 seconds Spider Push Ups x 15 seconds Front Plank Hold x 35 seconds Side Lunge x 35 seconds alternating sides Regular Push Ups x 15 seconds Rocky Twist x 35 seconds Double Arm/Leg Superman x 35 seconds Repeat 2x 1:00 minute rest in between Wednesday, July 18, 2012 Exercise x Time Squat x 35 seconds Side Push Ups x 15 seconds Side Plank Hold x 35 seconds each side Split Squat x 17 seconds each leg Spider Push Ups x 15 seconds Prisoner Twist x 35 seconds Cobra x 35 seconds Repeat 2x 1:00 minute rest in between Friday, July 20, 2012 Exercise x Time Squat x 35 seconds Regular Push Ups x 15 seconds Side Plank Hip Raises x 35 seconds each side Forward Lunge x 35 seconds alternating legs Side Push Ups x 15 seconds Squirm x 35 seconds Hip Bridge x 35 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 9 Monday, July 23, 2012 Exercise x Time Squat x 40 seconds Side Push Ups x 15 seconds Butterfly Crunch x 40 seconds Backwards Lunge x 40 seconds alternating legs Regular Push Ups x 15 seconds Russian Twist x 40 seconds Dead Fish x 40 seconds Repeat 2x 1:00 minute rest in between Wednesday, July 25, 2012 Exercise x Time Squat x 40 seconds Regular Push Ups x 15 seconds Curl Through x 40 seconds Side Lunge x 40 seconds alternating sides Spider Push Ups x 15 seconds Rocky Twist x 40 seconds Double Arm/Leg Superman x 40 seconds Repeat 2x 1:00 minute rest in between Friday, July 27, 2012 Exercise x Time Squat x 40 seconds Spider Push Ups x 15 seconds Wrist Curl x 40 seconds Split Squat x 20 seconds each leg Side Push Ups x 15 seconds Prisoner Twist x 40 seconds Cobra x 40 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 10 Monday, July 30, 2012 Exercise x Time Squat x 40 seconds Regular Push Ups x 20 seconds Crossover Crunch x 40 seconds each side Forward Lunge x 40 seconds alternating legs Spider Push Ups x 20 seconds Squirm x 40 seconds Alternate Superman x 40 seconds Repeat 2x 1:00 minute rest in between Wednesday, August 1, 2012 Exercise x Time Squat x 40 seconds Spider Push Ups x 20 seconds Side Crunch x 40 seconds each side Backwards Lunge x 40 seconds alternating legs Side Push Ups x 20 seconds Russian Twist x 40 seconds Hip Bridge x 40 seconds Repeat 2x 1:00 minute rest in between Friday, August 3, 2012 Exercise x Time Squat x 40 seconds Side Push Ups x 20 seconds Butterfly Crunch x 40 seconds Side Lunge x 40 seconds alternating sides Regular Push Ups x 20 seconds Rocky Twist x 40 seconds Dead Fish x 40 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 11 Monday, August 6, 2012 Exercise x Time Squat x 40 seconds Spider Push Ups x 20 seconds Curl Through x 40 seconds Side Lunge x 40 seconds alternating sides Regular Push Ups x 20 seconds Squirm x 40 seconds Double Arm/Leg Superman x 40 seconds Repeat 2x 1:00 minute rest in between Wednesday, August 8, 2012 Exercise x Time Squat x 40 seconds Side Push Ups x 20 seconds Wrist Curl x 40 seconds Split Squat x 20 seconds each leg Spider Push Ups x 20 seconds Russian Twist x 40 seconds Cobra x 40 seconds Repeat 2x 1:00 minute rest in between Friday, August 10, 2012 Exercise x Time Squat x 40 seconds Regular Push Ups x 20 seconds Regular Crunch x 40 seconds Forward Lunge x 40 seconds alternating legs Side Push Ups x 20 seconds Rocky Twist x 40 seconds Alternate Superman x 40 seconds Repeat 2x 1:00 minute rest in between

Blue Devil Men's Soccer Bodyweight Circuit Summer Program Week 12 Monday, August 13, 2012 Exercise x Time Squat x 40 seconds Side Push Ups x 20 seconds Crossover Crunch x 40 seconds each side Backwards Lunge x 40 seconds alternating legs Regular Push Ups x 20 seconds Prisoner Twist x 40 seconds Hip Bridge x 40 seconds Repeat 2x 1:00 minute rest in between Wednesday, August 15, 2012 Exercise x Time Squat x 40 seconds Regular Push Ups x 20 seconds Curl Through x 40 seconds Side Lunge x 40 seconds alternating sides Spider Push Ups x 20 seconds Squirm x 40 seconds Dead Fish x 40 seconds Repeat 2x 1:00 minute rest in between Friday, August 17, 2012 Exercise x Time Squat x 40 seconds Spider Push Ups x 20 seconds Butterfly Crunch x 40 seconds Split Squat x 20 seconds each leg Side Push Ups x 20 seconds Russian Twist x 40 seconds Double Arm/Leg Superman x 40 seconds Repeat 2x 1:00 minute rest in between