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?Build your weakness until they become your strengths.?

~ Knute Rockne

Warm-up (5 minute stretch)


  • 3 minute jog ? low intensity
  • Stairs ? 2 min ? low intensity * (alternate:* jumping jacks)

Work Out


Perform each Group 3 times ? no rest in between stations ? rest 1-2 min between groups

Group 1* (45 sec each station)

  • Station 1: * Jumping Jacks
  • Station 2:** Push-Ups
  • Station 3:** Squat (no weight)
  • Station 4:** Front Kick
  • Station 5:** Lying Leg Raise ( lay on back raise both legs at same time)
Group 2* (1 min. each station)

  • Station 1:** Jog in Place
  • Station 2:** Bear Crawl
  • Station 3:** Air Bike (lay on back moving feet in a motion similar to pedaling a bike)
Group 3* (20 sec. each station)

  • Station 1:** Jump Squats
  • Station 2:** Clapping Pushup
  • Station 3:** Jumping Lunges (in lunge position, jump up, switch legs in air)
  • Station 4: Crunches
  • Station 5: Plank