B.A.S.E. Sports Conditioning – 10-13 Girls/ Boys Beginner Workout

The following is a simple circuit workout that you can try once you’ve become familiar with all of the exercises.

Perform each exercise for the prescribed number of repetitions and then move immediately on to the next one with no rest. Once you’ve completed all ten drills, rest for 60-90 seconds and repeat the entire sequence again.

1. Body Weight Squat x 10-122. Plank x 20-40 seconds3. Side Lying Leg Raises x 10-124. Medicine Ball Push Press x 10-125. Hip Pops x 10-126. Scapular Push-ups x 10-127. Balancing Ankle Set x 30 seconds each8. Woodchops x 10-129. Prone Y Raises x 10-12

10. Ankle Rockers x 10-12

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