Hey Saints!

Now that May is over, it's safe to say that summer is finally upon us!

Below a suggested summer workout plan that requires no home equipment that will be a great primer for the fall season, injury prevention, and physical fitness in general. There is a warmup and three exercises that you can alternate throughout the week, with a goal of 3 days workout per week (or more!). Each workout should take 40-60 minutes, including warm-up.

Warm-Up:
- Equipment: 400 meter track
- Total of 2 laps, SLOW pace

1. Side Shuffle for 50 meters facing outwards of track, switch to face inwards for 50 meters
(Stand in wide stance with knees, hips, and arms bent, chest up. Step sideways in direction of intended path with lead leg. Side step with trailing leg and push off second side step with lead leg before landing trailing leg)

2. Slow jog or walk around corner

3. Carioca for 50 meters facing outwards of track, switch to face inward for 50 meters
(Shuffle sideways while crossing one leg over the other in front and then behind. Hold your arms out to the side to begin; as you start to get the hang of the drill, use your arms as you would while running)

4. Slow jog or walk around corner


Workout 1:
- Equipment: 400 meter track
- Total of 2 miles or 8 laps.

1. Run 1 lap perform 30 Pushups

2. Run 1 lap perform 40 Air squats

3. Run 1 lap perform 40 Sit-ups/crunches/flutter kicks

4. Run 1 lap perform 30 Lunges

5. Repeat (for a total of 2 rotations/miles)


Workout 2:
- Equipment: 400 meter track
- Total of 2 miles or 8 laps, with exercise circuit between miles 1 and 2

1. Run or Jog 4 laps / 1 mile

2. Exercise Circuit (repeat x3)
a. 50 yards Bear crawl
b. 30 Sit-ups/crunches/flutter kicks (your choice)
c. 15 Burpees
d. 30 Mountain climbers (hands on the ground and move your feet like you're climbing a mountain)

7. Run or Jog 4 laps / 1 mile


Workout 3:
- Equipment: 400 meter track, picnic table
- Total of 3 miles or 12 laps.

1. Run 1 lap perform 30 Pushups

2. Run 1 lap perform 30 Air squats

3. Run 1 lap perform 30 Burpees

4. Run 1 lap perform 30 Box jumps (using the picnic table as your “box")

5. Repeat (for a total of 3 rotations/miles)

BONUS LEVEL!!!
Same as workouts 1-3, but SPRINT straightaways of track, run or jog corners!
- This will provide you with a better cardio/interval workout that will give you the SPEED and STAMINA you need for Rugby!

If you aren’t able to do all of these exercises at one time (like 30 push-ups), do as many as you can, record your number, and move to the next exercise. Push yourself to do more each time, with the goal of completing the whole workout by the end of summer!