Push-ups: One set of 20 reps of a standard push-up, or there sets of 10 reps with hand at shoulder width, 10 at hands together with thumb and finger in a diamond and another10 with hands at shoulder width. Do them slow at a 1 second count down and one second count up.
Pull-ups: Three sets of 4, once this is easy test your maximum number and train at 50 to 60 percent of max.
Bench or Bar Dips: 20 reps with only the last five getting heavy. Or three sets of 12 as the same weight. No need to exceed 70 percent of you body weight. If you do not have a bar or no where to do bar dips do an extra set of push-ups after the pull-ups.
Legs –
Squats: 20 reps hand at ears or arms straight out. Keep the back straight.
Single Leg Squat: 5 reps each leg. Put your hand on a chair or use the wall for balance as needed. The goal is no support, which will also help core balance.
Lunges: 20 reps each leg. Keep back straight and with hands on hips step forward with one foot/leg till the other knee is one inch above floor. Come back up moderately slow with control.
Step-ups: 10 each leg. Using a Bench or sturdy chair. With one foot on the bench step up till the other foot is even with the bench and go back down with control. Switch legs.
Squat Jumps: one set of 12 to 15 - Jump up as high as you can - hold arms at side or raise them as you jump. Again, maintain control.
Squat Thrust: 10 to 15 reps - Squat with hands on floor and thrust legs back to push up position then come back up.
Core – start with one set three times a week and work up to 3 sets twice a week going into the race season. As racing starts do this once a week.
12 reps - ¾ crunches knees bent hands at side of head and left shoulders ¾ way to knees. Slow count each set up taking approximately 3 seconds.
12 reps – ¾ crunches with right ankle on front of left knee right arm in the air fist pointed at the ceiling. Left your right shoulder toward your left side pointing fist at corner of room and back down.
12 reps - ¾ crunches with left ankle on the front of right knee left arm in the air fist pointed at the ceiling. Lift left shoulder toward right side pointing fist at corner of room.
Platform Palate: Face down on your elbow with the palms down and the hands forward while on your toes holding your body straight and hips straight with you body. Hold it 20 seconds and slowly shift forward pivoting from the toes holding your hips level and body straight but at an angle down to your feet. Rock slowly back and forth from the balls of your feet after 20 seconds till it gets difficult.
Parallel Elbow Supported Twist: Start with 5 reps one set and move up to 10 reps on each side. On your right elbow and forearm pointed opposite of your body while sideways (right hip facing ceiling) with the side of your right foot on the floor and your left foot on top the right with a rigid straight body. Take left forearm and rotate it under right torso. Switch over to the other side. Left elbow forearm and rotate right side of body.
O.K. After a few weeks all this fundamental exercise gets rather mundane. So once you have your base core strength mix it up a little. Below are some illustrations of some balance and strength exercises that really test and refine your core strength. Have fun with it.
How many squats on an 8 pound medicine ball can you do?
How many can you do?
How long can you stay on the ball?
