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?You must have dreams and goals if you are ever going to achieve anything in this world.?

~ Lou Holtz

Warm-up (5 minute stretch)


  • 200 Touches with Jump rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups

Work Out


  • Ankle Hops ? 3 sets of 30
  • Line Jumps ? 3 sets of 15
  • Shuttle Run ? (Forward and Backward) ? 5 runs* (3 cones placed 5 yards apart)
  • Jump Rope ? 5 min ? high intensity
  • Standing Squats (No weight)? 3 sets of 15
  • Side Lunges ? 3 sets of 10 each leg
  • One Arm One Leg Lift ? 2 sets of 10
  • (On all fours ? lift opposite arm and leg ? hold for 3 secs ? repeat 10 times each way)
  • Towel Pull-Ups ? 1 set to max
  • Push-Ups ? 1 set to max

Ankle Hops *

Line Jumps*