Fish out of Water - Wildkit Aquatics

1 fish out of WaterEvanston Girls Water Polo Training ManualSome Things to Keep in a workout BuddyMake a music playlistHydrate before, during and after Rest 30-60 seconds between sets Rest 1-2 minutes between exercises Log your progressStop doing an exercise if in painWorkouts are personal, if you are unable to do an exercise right then replace it with one you can!If you need to miss a day it s ok, keep going as soon as possibleMax arm weight: 10 lbs per armStretchesArm StretchesLeg StretchesBefore Every Workout-Running-Stairs-Biking-Elliptical -Jump Rope-Zumba-Skips-BurpeesStart every workout with 10-15 minutes of cardioMix it Up!DIY Weights1 Gallon of Water = 8 lbs1 Bag of All Purpose Flour= 5 lbs1 Large Bottle of Laundry Detergent= 10 lbsMonth 1: Week 1 Day 1: ArmsSquat to Press2 sets20 repsKneeling Clap Pushup2 sets8 repsCuban Press2 sets20 repsRussian Twist40 repsDay 2: LegsRocket Jumps3 sets10 repsWeighted Lunges3 sets20 repsWall Sit3 sets of 1 minuteWeighted Toe ups2 sets40 repsDay 3: AbsSpiderman Front Bridge2 sets20 repsTwist Crunch Lower Leg2 sets20 repsPlank3 sets of 1 minuteDay 4: CardioBurpees2 sets30 sec.

2 On 30 sec. offStationary Skips3 sets1 min. on 30 sec. offJumping Jacks50 Jump Squats3 sets20 repsMonth 1: Week 2 Day 1: ArmsBurpees3 sets15 repsSquat to Press3 sets20 repsKneeling Clap Pushup2 sets10 repsDay 2: LegsSide Lunges3 sets20 reps per legSide Leg Lifts3 sets15 reps per legWall Sit/ Quarter Squat Combo4sets30 sec. Wall sit20 quarter squats (fast)Day 3: AbsPlank to Pushup2 sets20 repsCrossbody Climber2 sets40 repsFlutter Kick2 sets1 min. (Fast and Slow)Superman Hold2 sets1 minDay 4: PlyometricJumping Jacks30 secondsHigh Knees30 secondsJump Squats30 repsBall Slam3 sets15 repsBox Jumps40 repsMonth 1: Week 3 Day 1: ArmsPushup4 sets10 repsLateral Raise2 sets30 repsTricep Extension3 sets20 repsDay 2: MixJump Lunge3 sets20 repsBurpees3 sets15 repsWeighted Squats3 sets20 repsPushup3 sets10 repsDay 3: AbsPlank with Chest Touch3 sets1 min Mountain Climbers3 sets40 repsRussian Twist3 sets30 repsDay 4: LegsBulgarian Squats3 sets10 reps per legJump Lunge3 sets20 repsBox Jumps3 sets15 repsMonth 1: Week 4 Day 1: ArmsDips3 sets20 repsPushup3 sets12 repsShoulder Press3 sets10 reps Day 2.

3 Body WeightSquat w/ side Leg Lift3 sets20 repsDownward Dog Abs3 sets10 reps per legSuperwoman Pushup3 sets12 repsDay 3: CardioBurpees3 sets15 repsHigh Knees3 sets1 min onSide Plank3 sets30 sec. (alternating)Day 4: AbsMountain Climbers2 sets40 repsV Crunch3 sets20 repsWindshield Wipers2 sets20 repsMonth 2: Week 1 Day 1: Full BodyDips3 sets15 repsBack Lunges3 sets20 repsWall Touch Jump Squats3 sets20 repsPlank with Chest Touch40 repsDay 2: Arms/CoreRussian Twist3 sets20 repsSuperwoman Pushup3 sets12 repsJump Lunge3 sets1 minute50 BurpeesDay 3: LegsToe Touches3 sets1 minute onWall Sit3 setsStep-ups3 sets20 repsWeighted Back Lunges3 sets20 reps per legDay 4: ArmsFront Raise/ Standing Tricep Extension/Push Press3 sets10 reps per exerciseLateral Raise4 sets15 repsShoulder Press and Pulses4 sets30 repsPlank with Chest Touch3 sets10 reps per armMonth 2: Week 2 Day 1.

4 ChestSuperwoman Pushup3 sets15 repsDumbbell Flat Bench Press3 sets15 repsShoulder Press and Pulses3 sets15 repsDay 2: LegsLunge w/ Front Kicks3 sets 20 repsWeighted Glute Bridge4 sets1 minuteWall Sit4 sets45 secondsDay 3: CoreFlutter Kick3 sets30 secondsRussian Twist3 sets30 repsBicycle Crunch2 sets 40 repsSide Plank2 sets30 seconds per sideDay 4: Cardio/CoreSquat w/ side Leg Lift4 sets20 repsInchworm4 sets8 repsPlank Jacks3 sets1 minMonth 2: Week 3 Day 1: ArmsWide Row with Dumbbells4 sets15 repsSquat w/ Overhead Press3 sets15 repsLateral Raise3 sets15 reps20 BurpeesDay 2: LegsWeighted Squats4 sets20 repsPlank Jacks3 sets45 secondsFast Frog Jumps3 sets15 reps20 BurpeesDay 3: CorePlank w/ Foot Raise3 sets20 repsFlutter Kick3 sets1 minute(Alt.)

5 Fast/Slow)Pushup4 sets10 reps50 Jump SquatsDay 4: CardioMountain Climbers3 sets30 repsJump Squats4 sets20 repsJump Lunge3 sets10 reps per leg20 BurpeesMonth 2: Week 4 Day 1: PlyometricSquat w/ side Leg Lift3 sets20 repsInchworm3 sets1 minuteTuck Jumps4 sets10 reps50 Jump SquatsDay 2: GlutesBulgarian Squats4 sets10 reps per leg1 Leg Glute Bridge4 sets30 secondsDonkey Kicks4 sets20 reps per leg20 BurpeesDay 3: ArmsBent Over Row4 sets15 repsSquat w/ Overhead Press4 sets15 repsFront Raise/ Standing Tricep Extension/Push Press3 sets10 reps per exercise50 Jump SquatsDay 4: Full BodySide Leg Lifts3 sets10 reps per legTuck Jump3 sets10 repsWalking Lunges50 reps per leg25 BurpeesMonth 3: Week 1 Day 1: AbsPlank to Pushup3 sets10 reps per armRussian Twist4 sets30 repsLeg Lift with 180, 45 degree holds4 sets30 seconds per angleDay 2: Upper BodyDips3 sets15 repsSuperwoman Pushup4 sets15 repsTricep Curls4 sets20 reps30 burpeesDay 3: LegsWeighted Squats4 sets20 repsWall Sit4 sets45 secondsJump Lunge3 sets30 seconds20 burpeesDay 4: ComboInchworm4 sets10 repsBent Over Row4 sets 20 reps30 Burpees50 Jump SquatsMonth 3: Week 2 Day 1: ArmsDips4 sets15 repsSpider Pushup4 sets5 reps per legCuban Press3 sets15 reps50 Jump SquatsDay 2: LegsWeighted Squats4 sets25 repsPlank Jacks4 sets45 secondsJump Lunge4 sets10 reps per leg20 BurpeesDay 3.

6 CoreStar Roll Up4 sets20 repsPlank4 sets45 secondsV Crunch4 sets60 reps50 Jump Squats Day 4: Cardio/LegsMountain Climbers3 sets30 reps per legBurpees3 sets20 repsWall Sit4 sets45 seconds50 Jump SquatsMonth 3: Week 3 Day 1: ArmsIncline Dumbbell Press3 sets20 repsIncline Dumbbell Flies4 sets8 repsCuban Press3 sets15 repsDay 2: Body WeightSquat w/ side Leg Lift3 sets15 reps per legDownward Dog Abs3 sets10 reps per legSuperwoman Pushup3 sets12 reps20 BurpeesDay 3: LegsToe Touches3 sets1 minute onWall Sit3 sets45 secondsStep-ups3 sets20 repsWeighted Back Lunges3 sets20 reps per legDay 4: Arms/Core50 BurpeesRussian Twist3 sets20 repsSuperwoman Pushup3 sets12 repsJump Lunge3 sets1 minuteMonth 3: Week 4 Day 1: ArmsBent Over Row4 sets15 repsSquat w/ Overhead Press3 sets15 repsBent over Lateral Raise3 sets15 reps20 BurpeesDay 2: LegsBox Jumps4 sets10 repsJump Lunge3 sets20 repsWall Sit3 sets of 1 minutePlank Jacks4 sets20 repsDay 3: Cardio/CoreSquat w/ side Leg Lift4 sets20 repsInchworm4 sets8 repsPlank Jacks3 sets1 min40 BurpeesDay 4.

7 Body WeightBurpees3 sets20 repsDownward Dog Abs3 sets10 reps per legSuperwoman Pushup3 sets12 reps100 Jump SquatsSome Healthy Pre-Workout RecipesGreek Yogurt w/ Fruit1 container Greek Yogurt (Choice flavor) Cup Blueberries1 Tbsp Chia Seeds3 Tbsp Sliced Almonds3 Tbsp Pomegranate Seeds1 tbsp Sliced Almonds(Eat 30+ minutes before)Banana Oatmeal Cup Cooked Oatmeal Sliced Banana2 Tbsp Almond Butter1 Tbsp Sliced Almonds1 Tsp Honey(Eat 2+ hours before workout) Tropical Smoothie5 StrawberriesHandful of Raspberries1 Frozen Banana3-4 Slices Pineapple4 oz Orange Juice(Drink 2+ hours before workout)Some Healthy Post-Workout RecipesBanana Oatmeal Smoothies Cups rolled oats1 frozen Banana1 cup Almond Milk1 tsp CinnamonInstructions:Blend rolled oats until they are a fine powder.

8 Add the banana, almond milk and cinnamon. Blend until smoothEgg Salad Sandwich2 Slices Toast (Ezekial Bread)2 Hardboiled Eggs of an Avocado2 Tbsp Green Onion Tsp Yellow Mustard1 Pinch of PaprikaInstructions:Use a fork to mash avocado. Add the chopped eggs, chopped Green Onion, yellow mustard and Paprika. Mix well and season with salt and pepper to Mix Cup Cashews Cup Almonds Cup Banana Chips3 Strips Dried Mango2 Tbsp Unsweetened Coconut Flakes