squat jumps, lunges alternating legs, pushups, broad jumps, bicycle crunches, burpees, clap pushups, hip-ups, mountain climbers and front planks. Perform each exercise for 45 seconds with a 30-second rest between exercises. After a three-minute rest, repeat the circuit, which relies on bodyweight exercises rather than machines or free weights. You can also pattern yourself after the University of North Carolina’s women’s team, which strength trains four times a week in the offseason and three times in the preseason.
three sets of 10 repetitions one to two days per week, including leg presses, toe raises, leg curls, leg extensions, bench presses, situps, back-ups, triceps extensors, lat pulls, military pulls, side-ups, dips and lower trunk curls.
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