June Work-Out Assignment

School's out for summer!! Yeah! By now, everyone should have emailed me your personal results of our first work-out assignment which was running two miles a week. Easy. But now that ya'll should have more time to focus on exercising - here's your next work-out assignment...


Exercising Four Days a week for the rest of the month of June.

For three of those days, you must be doing cardio exercise for a minimum of 30 minutes per work-out. The fun part is that this cardio exercise could be any of a number of things; biking, running, swimming, weight lifting, playing ultimate Frisbee or even jumping rope! It doesn't matter. What does matter is that you to get your heart rate going, and keep it going for thirty consecutive minutes or more. You must break a sweat and keep moving the entire time.

For the other day that week - I want you to run 10 medium sized sprints.

To define sprints in lacrosse terms think of them this way --
On a lacrosse field a small sprint would be from the goal line extended (GLE) to the restraining line, a medium sprint would be from the GLE to mid-field, and a long sprint would be full field.

So, 10 medium sprints on one of the four days of working out each week for the rest of June. Make this drill harder by cradling a ball in your stick during the sprints.


Example week --

Sunday - rest
Monday - soccer game 60 minutes
Tuesday - rest
Wednesday - 10 medium sprints
Thursday - swim in Ocean 45 consecutive minutes
Friday - rest
Saturday - run 3 miles or 30 minutes

Make Sense?? Everyone should be able to do some form of consecutive exercise for 30 minutes AT LEAST!

Don't forget to email me by the end of June and let me know how this work-out assignment has gone. I'll be expecting emails on June 30th! (Which just happens to be my birthday :-)