Athletics

Bodyweight Workout Plan

Beginner Template Week 1

Monday 

  • Push-Up/Sit-Up Card Game with two partners. Consider doing only kneeling push-ups if you cannot complete more than 15 good push-ups. Rules of the game below:
    • Get a deck of cards and a partner (no more than 4 people per one game)
    • Even cards are push-ups, odds are sit-ups (squats/crunches on day two)
    • Jacks are 11, Queens are 12, Kings are 13, Aces are 15, Jokers are 15
    • Draw a card, do your reps. Next person in line goes right after. No sitting when you are resting!
    • If your arms start to give out, move to kneeling push-ups.

Tuesday

  • Hill Sprints – Find a steep hill and sprint up 10 times. Walk back down for your rest. Do this with a sibling or parent and make it a competition.

Wednesday

  • Squats/Crunches Card Game with two partners.

Thursday

  • Conditioning circuit: 10 push ups, 20 sit ups, 30 jumping jacks, rest 1 minute. Repeat for 8 total minutes of work.

Friday

  • Day off. Don’t get used to it!
Beginner Template Week 2

Monday 

  • Set a timer for 10 minutes. See how many kneeling push ups you can complete in a 10-minute period. 

Tuesday

  • Mark off an area in your backyard and play freeze tag with siblings/parents. You are always it and you can’t slack off. One-minute on/one minute off for at least 10 minutes. 

Wednesday

  • Set a timer for 10 minutes. See how many squats you can complete in a 10-minute period. 

Thursday

  • Conditioning circuit: 10 push-ups, 20 squats, 30 jumping jacks, rest 1 minute. Repeat for 8 total minutes of work.

Friday

  • Run around your block. Rest two minutes. Repeat 3 more times.
Beginner Template Week 3

Complete 50 push-ups per day except for Monday.

Monday 

  • 50 push-ups, 100 squats. Complete throughout the day.

Tuesday

  • Burpees – Complete 30 burpees as fast as you can. Rest as needed.
  • 5 minute rest period after burpees are completed.
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 5 sprints with a walk down rest.

Wednesday

  • Lateral Jumps Over Basketball – 5×6 (5 sets of 6 reps)
  • Walking Lunges – 5×10 (10 reps each leg)
  • Planks – 3×30 sec.

Thursday

  • 100 yard sprints – Go to a field and mark off 100 yards. Do 10 sprints with walk back as rest.

Friday

  • Squats/Crunches Card Game with one partner.
Beginner Template Week 4

Complete 50 push-ups per day except for Monday.

Monday 

  • 5 minutes – complete as many squats as possible and record reps.
  • 5 minutes – complete as many push-ups as possible and record reps.

Tuesday

  • Burpees – Complete 30 burpees as fast as you can. Rest as needed. Beat last week’s time!
  • 5 minute rest period after burpees are completed.
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 5 sprints with a walk down rest.

Wednesday

  • Standing Long Jump – 5×3
  • Step-Ups – 5×10 (10 reps each leg)
  • Side Plank – 5×20 seconds each side 

Thursday

  • Conditioning Circuit: 30 seconds of Jumping Jacks, 30 seconds of Mountain Climbers, 30 seconds of High Knees, 30 seconds of Rest. 8 total minutes.

Friday

  • Squats/Crunches Card Game with one partner.
Intermediate Template Week 1

Monday 

  • 100 Push-ups, 200 Squats. Complete reps throughout the day. 

Tuesday

  • Hill Sprints – Find a steep hill and sprint up 8 times. Jog back down for your rest. The sprint should take at least 15 seconds but not take longer than 30 seconds.
  • Standing Long Jump Bounds – 5×3 (5 sets of 3 reps)
  • Chin-Ups – 20 total reps (if you don’t have a bar, find a tree branch)
  • Planks – 3×60 seconds

Wednesday

  • Push-Up/Sit-Up Card Game with only one partner. Double all sit up reps.

Thursday

  • Vertical Jumps – 5×3 (pick a target like a basketball net or gutter and jump to it)
  • Clapping Push-ups – 5×3
  • Lying Back Press – 3×10
  • Walking Lunges – 50 total reps
  • Conditioning – Fast run around your block. Rest 60 seconds. Repeat until you’ve reached 10 total minutes.

Friday

  • Squats/Crunches Card Game with only one partner. Double all reps.
Intermediate Template Week 2

Monday 

  • 150 Push-ups, 300 Squats. Complete reps throughout the day.

Tuesday

  • Hill Sprints – Find a steep hill and sprint up 10 times. Jog back down for your rest.
  • Lunge Jumps – 5×4 – rebound as fast as possible and jump as high as you can
  • Chin-Ups – 25 total reps (if you don’t have a bar, find a tree branch)
  • Planks – 3×60 seconds

Wednesday

  • Push-Up/Sit-Up Card Game with only one partner. Double all reps. If your arms give out, move to kneeling push-ups.

Thursday

  • Vertical Jumps – 5×3 
  • Clapping Push-ups – 5×3
  • Supine Push-Up – 3×10
  • Walking Lunges – 60 total reps
  • Conditioning – Rounds of 10 burpees, 20 mountain climbers, 30 jumping jacks, 1-minute rest. Work for 10 total minutes.

Friday

  • Squats/Crunches Card Game with only one partner. Double all reps.
Intermediate Template Week 3

Complete 100 push-ups per day except for Monday.

Monday 

  • 150 Push-ups, 300 Squats. Complete reps throughout the day. 

Tuesday

  • Burpees – Complete 50 burpees as fast as you can. Rest as needed.
  • 5 minute rest period after burpees are completed.
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 6 sprints with a walk down rest.

Wednesday

  • Slalom Jumps Over Basketball – 5×6 
  • Bulgarian Split Squats – 5×8
  • Single Leg Hip Thrusts – 5×8
  • Planks – 3×30 seconds

Thursday

  • Tempo Ladder – Mark off 100 yards in a grass field. 10 seconds rest between reps, 60 seconds rest between sets. Pace should be a fast run, not an all out sprint.
  • Set 1: 1-1-1 (1 means 100 yards, 2 means 200 yards)
  • Set 2: 1-2-1
  • Set 3: 2-1-2
  • Set 4: 1-2-1
  • Set 5: 1-1-1

Friday

  • Squats/Crunches Card Game with only one partner. Double all reps.
Intermediate Template Week 4

Complete 100 push-ups per day except for Monday.Monday 

  • 5 minutes – complete as many squats as possible and record reps.
  • 5 minutes – complete as many push-ups as possible and record reps.
  • 5 minutes – complete as many sit-ups as possible and record reps.

Tuesday

  • Burpees – Complete 50 burpees as fast as you can. Rest as needed. Beat last week’s time!
  • 5 minute rest period after burpees are completed. 
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 8 sprints with a walk down rest.

Wednesday

  • Slalom Jumps Over Basketball – 5×6 
  • Bulgarian Split Squats – 5×8
  • Single Leg Hip Thrusts – 5×8
  • Planks – 3×30 seconds + 30 Bicycle Crunches right after each set of planks.

Thursday

  • Tempo Ladder – Mark off 100 yards in a grass field. 10 seconds rest between reps, 60 seconds rest between sets. Pace should be a fast run, not an all out sprint. For the second week, we are doing the Tempo Ladder twice. You get 5 minutes rest in between each Ladder.
  • Set 1: 1-1-1 (1 means 100 yards, 2 means 200 yards)
  • Set 2: 1-2-1
  • Set 3: 2-1-2
  • Set 4: 1-2-1
  • Set 5: 1-1-1

Friday

  • Squats/Crunches Card Game with only one partner. Double all reps.
Advanced Template Week 1

Monday 

  • 250 Push-ups, 400 Squats. Complete reps throughout the day. Yes, you will be sore tomorrow!

Tuesday

  • Hill Sprints – Find a steep hill and sprint up 12 times. Jog back down for your rest. The sprint should take at least 15 seconds but not take longer than 30 seconds.
  • Standing Long Jump Bounds – 5×3 (5 sets of 3 reps)
  • Chin Ups – 40 total reps (if you don’t have a bar, find a tree branch)
  • Step Ups – Find a high chair/table and complete 60 total reps (30 each leg).
  • Side Planks – 3×30 seconds each side. 

Wednesday

  • Every hour, on the hour: 30 push ups, 25 Bulgarian split squats (25 reps on each leg). Workout starts at 8am and the last set is at 5pm.

Thursday

  • Vertical Jumps – 5×3 (pick a target like a basketball net or gutter and jump to it)
  • Clapping Push-ups – 5×3
  • Inverted Row – 5×10, you can do this under a table.
  • Supermans – 3×10, each rep hold for 2 seconds at the top.
  • Conditioning – Every minute on the minute, do 12 burpees. You get the remainder of the minute as your rest. 15 total minutes.

Friday

  • Squat Iso-Hold – 3 supersets – Static Hold at parallel for 30-60 seconds, then do max reps. Rest 2 minutes between each set.
  • Push-up Iso-Hold – 3 supersets – Static Hold at mid-range for 30 seconds, then do max reps. Rest 2 minutes between each set.
  • Plank/Bicycle Crunch – 3 sets – 60 second plank, then immediately do 40 bicycle crunches.
  • Foam rolling – find a foam roller, PVC pipe, or rolling pin and roll out your legs.
Advanced Template Week 2

Monday 

  • 10 minutes – complete as many squats as possible and record reps.
  • 10 minutes – complete as many push-ups as possible and record reps.
  • 10 minutes – complete as many sit-ups as possible and record reps.

Tuesday

  • Hill Sprints – Find a steep hill and sprint up 15 times. Jog back down for your rest. The sprint should take at least 15 seconds but not take longer than 30 seconds.
  • Chin-Ups – 50 total reps (if you don’t have a bar, find a tree branch)
  • Single Leg Hip Thrusts – 5×10
  • Side Planks – 3×30 seconds each side. 

Wednesday

  • Every hour, on the hour: 30 pushups, 40 walking lunges (20 each leg). Workout starts at 8am and the last set is at 5pm.

Thursday

  • Vertical Jumps – 5×3 (pick a target like a basketball net or gutter and jump to it)
  • Clapping Push-ups – 5×3
  • Supine Push-Up – 5×10, 2 second pause at top of each rep.
  • Supermans – 4×10, each rep hold for 2 seconds at the top
  • Conditioning – 10 incline push-ups, 20 step-ups, 30 running high-knees, 1-minute rest. 15 total minutes.

Friday

  • Squat 30-10-30 – 3 supersets – 30 second descent, 10 full range reps, 30 second descent – Too easy? Do 20 reps instead of 10.
  • Pushup 30-10-30 – 3 supersets, same instructions as above.
  • Plank/Bicycle Crunch – 3 sets – 60 second plank into 40 bicycle crunches.
  • Foam rolling – find a foam roller, PVC pipe, or rolling pin and roll out your legs.
Advanced Template Week 3

Complete 200 push-ups per day except for Monday.

Monday 

  • 300 Push-ups, 500 Squats. Complete reps throughout the day. 

Tuesday

  • Burpees – Complete 100 burpees as fast as you can. Rest as needed.
  • 5 minute rest period after burpees are completed.
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 10 sprints with a walk down rest.

Wednesday

  • Depth Jumps – 5×3
  • Bulgarian Split Squats – 5×8 with pause at bottom.
  • Single Leg Hip Thrusts – 5×8 with pause at top.
  • Inverted Rows – 5×8 with pause at top.
  • Dynamic Side Planks – 5×10 reps each side.

Thursday

  • Tempo Ladder – Mark off 100 yards in a grass field. 10 seconds rest between reps, 60 seconds rest between sets. Pace should be a fast run, not an all out sprint.
  • 20 pushups, 30 crunches after all sets.
  • Set 1: 1-1-1 (1 means 100 yards, 2 means 200 yards)
  • Set 2: 1-2-1
  • Set 3: 2-1-2
  • Set 4: 1-2-1
  • Set 5: 1-1-1

Friday

  • Squats/Crunches Card Game with only one partner. Double all reps.
Advanced Template Week 4

Complete 200 push-ups per day except for Monday.

Monday 

  • 10 minutes – complete as many squats as possible and record reps.
  • 10 minutes – complete as many push-ups as possible and record reps.
  • 10 minutes – complete as many sit-ups as possible and record reps.
  • Compare reps to two weeks ago.

Tuesday

  • Burpees – Complete 100 burpees as fast as you can. Rest as needed. Beat last week’s time!
  • 5 minute rest period after burpees are completed. 
  • Hill Sprints – Find a hill that takes 30 seconds to sprint up. Do 12 sprints with a walk down rest.

Wednesday

  • Depth Jumps – 5×3
  • Bulgarian Split Squats – 5×10 with pause at bottom.
  • Single Leg Hip Thrusts – 5×10 with pause at top.
  • Inverted Rows – 5×10 with pause at top.
  • Dynamic Side Planks – 5×12 reps each side.

Thursday

  • Tempo Ladder – Mark off 100 yards in a grass field. 10 seconds rest between reps, 60 seconds rest between sets. Pace should be a fast run, not an all out sprint. For the second week, we are doing the Ladder twice. You get 5 minutes rest between ladders.
  • 20 pushups, 30 crunches after all sets.
  • Set 1: 1-1-1 (1 means 100 yards, 2 means 200 yards)
  • Set 2: 1-2-1
  • Set 3: 2-1-2
  • Set 4: 1-2-1
  • Set 5: 1-1-1

Friday

  • Squats/Crunches Card Game with only one partner. Triple all reps.

Athletics Department:


Athletic Director
  • Dan Lively
  • 301.365.0227 ext. 161
  • dlively@heights.edu
Athletic Trainer
  • Patrick Darnley
  • 301.365.0227 ext.
  • PDarnley@adventisthealthcare.com

Athletics Hotline

For game cancellations and news, call 301.365.4300 ext. 7124 or email dlively@heights.edu.

 

Athletics Calendar