B.A.S.E. Sports Conditioning – 14-18 Boys Beginner Workout

Workout option # 1: Total Body Supersets
Perform the prescribed number of repetitions for the first exercise and then go immediately on to the partner drill. When you’ve finished both drills, rest for one minute and then repeat the pairing again, then move on to the next superset.

1. Double Lunge x 5-6 each side/ Pronated band rows x 10-122. T-Push-up x 5-6 per side/ Karate Kid x 5-6 per side3. Stability Ball Leg Curls x 10-12/ Stability Ball Reverse Flys x 10-124. Side plank x 8-10/ Modified Pistol Squats x 8-105. Alternating Band Shoulder Press x 5-6 per side/ Windshield Wipers x 5-6 per side6. Step Out Sumo Squat x 5-6 per side/ Side Lying External Rotation x 10-127. Balancing Calf Raise x 10-12/ Plank to Push-up x 5-6 per side

8. Stability Ball Back Extension x 10-12/ Ankle Alphabet 1 x through each side

Workout option # 2: Total Body Circuit Training
Perform each exercise for the prescribed number of repetitions and then go immediately on to the next drill. Continue in this manner until you’ve completed all of the exercises, then rest for 60-90 seconds and repeat the entire sequence.
*Note: Because the purpose of circuit training is to improve overall conditioning levels by focusing on larger muscle groups with a higher energy demand, a couple of smaller exercises have been omitted.

1. Step Out Sumo Squats x 5-6 per side

2. Stability Ball Reverse Flys x 10-12

3. Plank to Push-up x 5-6 per side

4. Modified Pistol Squat x 8-10

5. Windshield Wipers x 5-6 per side

6. Pronated Band Rows x 10-12

7. Karate Kid x 5-6 per side

8. T-Push-up x 5-6 per side

9. Double Lunge x 5-6 per side

10. Stability Ball Back Extension x 10-12

11. Unilateral Calf Raise x 10-12

12. Alternating Band Shoulder Press x 5-6 per side

13. Stability Ball Leg Curls x 10-12

14. Side Planks x 8-10

Workout option # 3: Lower Body
Here we’re back to supersets, but rather than alternate between upper and lower body exercises, we keep the focus on the lower body to help bolster resistance to fatigue. As with the previous supersets, perform the prescribed number of repetitions for the first drill and then go immediately on to the second exercise before resting for one minute. Then repeat the sequence again before moving in to the next exercise pairing.

*Note: Because there are an uneven number of exercises, do the Ankle Alphabets at the end of the workout.

1. Modified Pistol Squat x 8-10/ Stability Ball Leg Curls x 10-12

2. Step Out Sumo Squats x 5-6 per side/ Karate Kid x 5-6 per side

3. Double Lunge x 5-6 per side/ Unilateral Calf Raise x 10-12

4. Ankle Alphabet x 1 time through per leg.

Workout option # 4: Upper Body and Core
With this workout you’ll be supersetting upper body and core drills. Simply follow the same superset protocol, where you perform the prescribed number of repetitions for the first exercise, before moving immediately on to the second. When you’ve completed both drills, rest one minute and then repeat the sequence before moving on to the next superset.

1. Stability Ball Reverse Flys x 10-12/ Side Plank x 8-10

2. Pronated Band Rows x 10-12/ Plank to Push-up x 5-6 per side

3. T-Push-ups x 5-6 per side/ Windshield Wipers x 5-6 per side

4. Alternating Band Shoulder Press x 5-6 per side/ Stability Ball Back Extensions x 10-12

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