Bodyweight Circuit

Report
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 email me at
st_giampap@mail.ccsu.edu. 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

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