blue devil men’s soccer summer bodyweight circuit summer 2012

Blue Devil Men’s Soccer

Summer Bodyweight Circuit

Summer 2012

Blue Devils,

If you are a returner to the program hopefully you did well on your final exams and are ready for the summer. If you are new to the program, welcome. In this packet there is a 12 week bodyweight circuit that will maintain your strength in preparation for the upcoming season. There are videos on the website so, if are confused by an exercise just click on a video and the video will show you how to perform the exercise. If you have any questions please email me at [email protected]. Have a great summer!

Sincerely,Coach Giampa

mailto:[email protected]

Body Weight Circuit

Blue Devil Men's Soccer Bodyweight CircuitSummer Program

Week 1Monday, May 28, 2012

Exercise x TimeSquat x 20 seconds

Regular Push Ups x 10 secondsRegular Crunch x 20 seconds

Split Squat x 10 seconds each legSide Push Ups x 10 secondsRussian Twist x 20 seconds

Dead Fish x 20 secondsRepeat 2x 1:00 minute rest in between

Wednesday, May 30, 2012Exercise x Time

Squat x 20 secondsSpider Push Ups x 10 seconds

Crossover Crunch x 20 seconds each sideForward Lunge x 20 seconds alternating legs

Regular Push Ups x 10 secondsRocky Twist x 20 seconds

Double Arm/Leg Superman 20 secondsRepeat 2x 1:00 minute rest in between

Friday, June 1, 2012Exercise x Time

Squat x 20 secondsSide Push Ups x 10 seconds

Side Crunch x 20 seconds each sideBackwards Lunge x 20 seconds alternating legs

Spider Push Ups x 10 secondsPrisoner Twist x 20 seconds

Cobra x 20 secondsRepeat 2x 1:00 minute rest in between


Week 2Monday, June 4, 2012


Spider Push Ups x 10 secondsButterfly Crunch x 20 seconds

Side Lunge x 20 seconds alternating legsRegular Push Ups x 10 seconds

Squirm x 20 secondsAlternate Superman x 20 seconds

Repeat 2x 1:00 minute rest in between

Wednesday, June 6, 2012Exercise x Time

Squat x 20 secondsSide Push Ups x 10 secondsCurl Through x 20 seconds

Split Squat x 20 seconds each legSpider Push Ups x 10 seconds

Russian Twist x 20 secondsHip Bridge x 20 seconds



Squat x 20 secondsRegular Push Ups x 10 seconds

Wrist Curl x 20 secondsForward Lunge x 20 seconds alternating legs

Side Push Ups x 10 secondsRocky Twist x 20 secondsDead Fish x 20 seconds





Side Push Ups x 15 secondsCrossover Crunch x 25 seconds each side

Backwards Lunge x 25 seconds alternating legsRegular Push Ups x 15 seconds

Prisoner Twist x 25 secondsDouble Arm/Leg Superman x 25 secondsRepeat 2x 1:00 minute rest in between



Side Crunch x 25 seconds each sideSide Lunge x 25 seconds alternating sides

Spider Push Ups x 15 secondsSquirm x 25 secondsCobra x 25 seconds



Squat x 25 secondsSpider Push Ups x 15 secondsButterfly Crunch x 25 seconds


Alternate Superman x 25 secondsRepeat 2x 1:00 minute rest in between




Regular Push Ups x 15 secondsSide Crunch x 25 seconds each side

Forward Lunge x 25 seconds alternating legsSide Push Ups x 15 seconds

Rocky Twist x 25 secondsHip Bridge x 25 seconds




Flat Crunch x 25 secondsBackwards Lunge x 25 seconds alternating legs

Regular Push Ups x 15 secondsPrisoner Twist x 25 seconds




Wrist Curl x 25 secondsSide Lunge x 25 seconds alternating sides

Spider Push Ups x 15 secondsSquirm x 25 seconds

Double Arm/Leg Superman x 25 secondsRepeat 2x 1:00 minute rest in between


Week 5 Monday, June 25, 2012


Spider Push Ups x 30 secondsFront Plank Hold x 30 seconds


Russian Twist x 30 secondsCobra x 30 seconds




Side Plank Hold x 30 seconds each sideSide Lunge x 30 seconds alternating sides

Spider Push Ups x 30 secondsRocky Twist x 30 seconds




Side Plank Hip Raises x 30 seconds each sideSplit Squat x 15 seconds each side

Side Push Ups x 15 secondsPrisoner Twist x 30 seconds

Hip Bridge x 30 secondsRepeat 2x 1:00 minute rest in between


Week 6Monday, July 2, 2012


Spider Push Ups x 30 secondsSide Plank Hold x 30 seconds each side

Forward Lunge x 30 seconds alternating legsRegular Push Ups x 15 seconds

Squirm x 30 secondsDead Fish x 30 seconds


Wednesday, July 4, 2012Exercise x Time


Side Plank Hip Raises x 30 seconds each sideBackwards Lunge x 30 seconds alternating legs

Spider Push Ups x 15 secondsRussian Twist x 30 seconds


Friday, July 6, 2012Exercise x Time

Squat x 30 secondsRegular Push Ups x 15 secondsFront Plank Hold x 30 seconds

Side Lunge x 30 seconds alternating sidesSide Push Ups x 15 seconds

Rocky Twist x 30 secondsCobra x 30 seconds





Regular Push Ups x 15 secondsSide Plank Hip Raises x 35 seconds each side

Split Squat x 17 seconds each legSpider Push Ups x 15 secondsPrisoner Twist x 35 seconds



Squat x 35 secondsSpider Push Ups x 15 secondsFront Plank Hold x 35 seconds


Squirm x 35 secondsHip Bridge x 35 seconds




Side Plank Hold x 35 seconds each sideSide Lunge x 35 seconds each side

Regular Push Ups x 15 secondsRussian Twist x 35 seconds





Spider Push Ups x 15 secondsFront Plank Hold x 35 seconds

Side Lunge x 35 seconds alternating sidesRegular Push Ups x 15 seconds

Rocky Twist x 35 secondsDouble Arm/Leg Superman x 35 secondsRepeat 2x 1:00 minute rest in between



Side Plank Hold x 35 seconds each sideSplit Squat x 17 seconds each leg

Spider Push Ups x 15 secondsPrisoner Twist x 35 seconds




Side Plank Hip Raises x 35 seconds each sideForward Lunge x 35 seconds alternating legs

Side Push Ups x 15 secondsSquirm x 35 seconds





Side Push Ups x 15 secondsButterfly Crunch x 40 seconds


Russian Twist x 40 secondsDead Fish x 40 seconds




Curl Through x 40 secondsSide Lunge x 40 seconds alternating sides

Spider Push Ups x 15 secondsRocky Twist x 40 seconds




Wrist Curl x 40 secondsSplit Squat x 20 seconds each leg

Side Push Ups x 15 secondsPrisoner Twist x 40 seconds





Regular Push Ups x 20 secondsCrossover Crunch x 40 seconds each side

Forward Lunge x 40 seconds alternating legsSpider Push Ups x 20 seconds

Squirm x 40 secondsAlternate Superman x 40 seconds


Wednesday, August 1, 2012Exercise x Time


Side Crunch x 40 seconds each sideBackwards Lunge x 40 seconds alternating legs

Side Push Ups x 20 secondsRussian Twist x 40 seconds


Friday, August 3, 2012Exercise x Time


Butterfly Crunch x 40 secondsSide Lunge x 40 seconds alternating sides

Regular Push Ups x 20 secondsRocky Twist x 40 secondsDead Fish x 40 seconds



Week 11Monday, August 6, 2012


Spider Push Ups x 20 secondsCurl Through x 40 seconds

Side Lunge x 40 seconds alternating sidesRegular Push Ups x 20 seconds

Squirm x 40 secondsDouble Arm/Leg Superman x 40 secondsRepeat 2x 1:00 minute rest in between



Wrist Curl x 40 secondsSplit Squat x 20 seconds each leg

Spider Push Ups x 20 secondsRussian Twist x 40 seconds



Squat x 40 secondsRegular Push Ups x 20 secondsRegular Crunch x 40 seconds


Rocky Twist x 40 secondsAlternate Superman x 40 seconds



Week 12Monday, August 13, 2012


Side Push Ups x 20 secondsCrossover Crunch x 40 seconds each side


Prisoner Twist x 40 secondsHip Bridge x 40 seconds




Curl Through x 40 secondsSide Lunge x 40 seconds alternating sides

Spider Push Ups x 20 secondsSquirm x 40 seconds



Squat x 40 secondsSpider Push Ups x 20 secondsButterfly Crunch x 40 seconds



blue devil men’s soccer summer bodyweight circuit summer 2012

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