Remember, if you are not familiar with a lot of the exercises, please see the diagrams to help you understand them better. Additionally, you can contact the coaching staff for more information. You can choose either program based on your schedule.

Each workout has a link to a video demonstrating each exercise.

This should be done 3 times a week.

Dumbbell Squat: 3 sets of 15 reps

Dumbbell Alternating Bench Press: 3 sets of 15 reps

Straight Arm Pulldowns: 3 sets of 15 reps

Dumbbell Front Raises: 3 sets of 15 reps

Reverse Flys: 2 sets of 15 reps

Overhead Tricep Extensions: 3 sets of 15 reps

Dumbbell Bicep Curls: 3 sets of 15 reps

Jackknife Crunches: 3 sets of 20 reps

Oblique Crunches: 3 sets of 20 reps

External Rotation: 3 sets of 15 reps

This should be done 2 times a week.

Dumbbell Lunge: 4 sets of 12 reps

Hip Bridges: 4 sets of 12 reps

Dumbbell Chest Fly: 4 sets of 12 reps

Dumbbell Lateral Raises: 4 sets of 12 reps

Preacher Curls: 4 sets of 12 reps

Tricep Pushdowns: 4 sets of 12 reps

Crunches on Stability Ball: 3 sets of 20 reps

Box Jumps: 3 sets of 10 reps