Fitness Routines

1. At least 5 minutes of stretching

2. Light warmups

3. Optional stretching at the end

4. Optional Dodgeball, Sharks and Minos, and other activities on Wednesday at the end of the workout if wanted

Light weight can be added to progressively increase the difficulty

1. Plank

2. Russian Twists

3. Kettlebell swings

4. High knees

5. Reverse crunches

6. Plank Jacks

7. Scissor kicks

8. Mountain Climbers

9. V-ups (Toe Touches)

These will mostly consist of varieties of the pushup.

1. Pushups

2. Wide grip pushups

3. Spiderman pushups

4. Pushup hold

5. Incline pushup

6. Pike pushup

7. Diamond Pushup

8. Decline wall Pushup

9. Uneven pushup

10. Burpees

11. Dips (Once we can afford a dip bar)

Once club members can afford some heavier weights, following routines will be used to improve the difficulty of these workouts

1. Gymnastic Lunges

2. Jump Lunges

3. Side Lunges

4. Squats

5. Jump Squats

6. Wide Squat

7. Glute Bridge

8. Fire Hydrant

9. Bulgarian squats

10. Bulgarian squat hold

11. Wall sit

12. Calf raises

Once the Club starts raising funds, we can start affording dumbbells, dip bars, and pull-up bars which will be used for the following workouts

Bicep

1. Bicep Curls

2. Hammer Curls

3. Reverse Curls

4. Pinwheel Curls

5. Chin up

Back

1. Dumbbell Rows

2. Upright Rows

3. Incline Row (If we can get a bench)

4. Pull-ups

5. Wide Grip Pull-up

6. Neutral Grip Pull-up

Chest

1. Dumbbell Chest press (On the floor)

2. Chest Flies (On the floor)

3. Hammer Press

4. Standing Upward Fly

5. Dumbbell Pushup

Triceps

1. Seated Overhead Extension

2. Dumbbell Kickbacks

3. Dumbbell Dips

4. Shoulder

5. Lateral Raises

6. Seated Shoulder press

7. Arnold Press

8. Bent Over Rear Delt Raise