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WHEA workouts

For all you 8th graders out there getting ready for camp Erdman here is the workout schedule. Don't forget to stretch throughout the day, drink plenty of water, and rest muscle groups on off days. And of course if it hurts STOP!

Push ups Week 1
Monday 1/11/10 Group 1 Group 2
Set 1 2 6
Set 2 3 6
Set 3 2 4
Set 4 2 4
Set 5 max (at least 3) max (at least 5)
Wednesday 1/13/10 Group 1 Group 2
Set 1 3 6
Set 2 4 8
Set 3 2 6
Set 4 3 6
Set 5 max (at least 4) max (at least 7)
Friday 1/15/10 Group 1 Group 2
Set 1 4 8
Set 2 5 10
Set 3 4 7
Set 4 4 7
Set 5 max (at least 5) max (at least 10)
Squats Week 1
Tuesday 1/12/10 Group 1 Group 2
Set 1 8 13
Set 2 8 16
Set 3 5 9
Set 4 5 9
Set 5 max (at least 7) max (at least 13)
Thursday 1/14/10 Group 1 Group 2
Set 1 8 13
Set 2 11 16
Set 3 8 13
Set 4 8 13
Set 5 max (at least 9) max (at least 16)
Saturday 1/16/10 Group 1 Group 2
Set 1 11 15
Set 2 13 20
Set 3 10 13
Set 4 10 13
Set 5 max (at least 13) max (at least 18)



Push ups Week 2
Monday 1/18/10 Group 1 Group 2
Set 1 4 9
Set 2 6 11
Set 3 4 8
Set 4 4 8
Set 5 max (at least 6) max (at least 11)
Wednesday 1/20/10 Group 1 Group 2
Set 1 5 10
Set 2 6 12
Set 3 4 9
Set 4 4 9
Set 5 max (at least 7) max (at least 13)
Friday 1/22/10 Group 1 Group 2
Set 1 5 12
Set 2 7 13
Set 3 5 10
Set 4 5 10
Set 5 max (at least 8) max (at least 15)
Squats Week 2
Tuesday 1/19/10 Group 1 Group 2
Set 1 13 19
Set 2 15 19
Set 3 11 13
Set 4 11 13
Set 5 max (at least 15) max (at least 20)
Thursday 1/21/10 Group 1 Group 2
Set 1 13 19
Set 2 16 22
Set 3 13 16
Set 4 13 16
Set 5 max (at least 18) max (at least 23)
Saturday 1/23/10 Group 1 Group 2
Set 1 16 22
Set 2 18 22
Set 3 13 19
Set 4 13 19
Set 5 max (at least 21) max (at least 27)