Varsity Fit Training Guide Workouts

Welcome to the Varsity Fit Training Guide! 

You are eight weeks away from a stronger you! If you're looking for more of a challenge, combine the workouts into a more rigorous 4-week schedule. 

Before you get started, it's important to assess your current level of fitness by taking the Fit Test. All you need is a timer and a place to record your results. This will help you set a benchmark and track your progress before, during and after the program.

WARM UP | COOL DOWN

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Exercise 1, Lower Body [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Squats
  • 20 Lunge Back + Leg Lift [Right]
  • 20 Lunge Back + Leg Lift [Left]
  • 20 Calf Raises
  • 20 Curtsy Lunge


Exercise 2, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 15 Push-ups
  • 15 Tricep Dips
  • 20 Decline Shoulder Taps
  • 10 Inch Worms
  • 20 Plank V-ups


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Exercise 3, Power Legs [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Squat Jumps
  • Right Lunge Jumps
  • Left Lunge Jumps
  • Power Ski Side to Side
  • Plie Out and In
  • Jumping Jacks


Exercise 4, Power Core [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Mountain Climbers
  • Reach for Toes
  • Knee to Opp Elbow
  • Bicycle Crunch
  • Tuck Ins
  • Flutter Kicks


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Exercise 5, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Warrior 3 to Knee Up (R)
  • 20 Warrior 3 to Knee Up (L)
  • 20 R Side Plank Twist
  • 20 L Side Plank Twist
  • 20 Tic Toc Kicks


Exercise 6, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

  • 30 High Knees
  • 10 Tuck Jumps
  • Leg Lifts: 15 Each
    • Straddle
    • Right Leg Lift
    • Left Leg Lift
  • 15 Right Leg Kicks
  • 15 Left Leg Kicks
  • V-ups: 15 Each
    • Right Leg
    • Left Leg
    • Both Legs
  • 1 min: 5 Star Jumps, 5 Jogs


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Exercise 7, Upper Body Power [WATCH HERE]

30 seconds each move, 30 seconds rest between moves.

  • Push-up Jacks
  • Plank Up Downs
  • Tricep Dips
  • Power Push-ups


Exercise 8, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move.

  • Heisman
  • Double Pulse Lunge
  • Side Shuffle Burpee
  • T Jumps


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Exercise 9, Lower Body [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds.

  • 20 Side to Side Squats
  • 20 Right Lunge Back to Front
  • 20 Left Lunge Back to Front
  • 30 squat to Calf Raise
  • 30 Curtsy Lunges
  • 15 Bridge (Right & Left)


Exercise 10, Upper Body & Core [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 Side to Side Push-ups
  • 30 Decline Shoulder Taps
  • 20 Tricep Push-ups
  • Plank Clock Walk
  • 20 Diamond Downdog Push-ups


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Exercise 11, Power Legs [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

  • Squat Jump Half Turn
  • Right Runner Lunge Explode
  • Left Runner Lunge Explode
  • Sideline Jump
  • Plié Heel Click
  • High Knees


Exercise 12, Power Core [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves.

  • Plank jacks
  • Scissor kicks
  • Plank side kicks
  • Straight leg lifts
  • Plank tuck in
  • Cross kicks


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Exercise 13, Balance [WATCH HERE]

Complete four rounds with 1 minute of rest between rounds.

  • 20 R leg squat knee lift
  • 20 L leg squat knee lift
  • 20 R side plank knee to elbow
  • 20 L side plank knee to elbow
  • 20 R leg calf raise with back leg lift
  • 20 L leg calf raise with back leg lift


Exercise 14, Jump Power [WATCH HERE]

Complete three rounds with 1 minute of rest between rounds

  • 30 high knees
  • 10 tuck jumps
  • Leg Lifts: 15 Each
    • Straddle
    • Right leg lift
    • Left leg lift
  • 15 Right leg kicks
  • 15 Left leg kicks
  • V-ups: 15 Each
    • Right leg
    • Left leg
    • Both legs
  • 1 min: 5 Star jumps, 5 jogs


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Exercise 15, Upper Body Power [WATCH HERE]

2 rounds: 30 seconds each move, 30 seconds rest between moves

  • Power Push-ups
  • Tricep Sit Kicks
  • Plank Side Taps
  • Russian Twist Row


Exercise 16, Tabata [WATCH HERE]

8 total rounds: 20 seconds each move, 10 seconds of rest between each move

  • Squat Jump Lunge
  • Plank Jump In
  • Sumo Squat Side Jumps
  • Burpees

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