Use the Virtual Training Videos to create your own program with 25-30 minutes per day. Since these are shorter periods of time, plan to train 5-6 days per week at home. Rotate these three days.

• Juggling - 7 minutes (kick-bounce, juggle)
• Strength Work - 8 minutes (squats, lunges, push-ups, planks)
• Fast Footwork - 7 minutes (boxing, triangles, sole to outside, rake)
• Figure 8’s - 7 minutes (2 x 30 secs for each category)

• Juggling - 8 minutes (sitting, juggle - feet and thighs)
• Fast Footwork - 10 minutes (all skills)
• Figure 8’s - 7 minutes (2 x 30 secs for each category)
• Agility - 5 minutes (jump rope, cone work)

• Juggling - 5 minutes (juggle - feet and head)
• Fast Footwork - 5 minutes (any 3-4 skills mixed)
• Strength Work - 10 minutes (any)
• Run - 10 minutes

I want to challenge CFC Academy to a workout. Athletes need to watch the videos and practice a few reps to ensure they are using proper technique before getting started! 

Workout: 

1.) Run 1/2 mile - Keep a fast pace!

2.) Four Rounds of the following:

•       5 Push Ups

•       10 Hip Hinges

•       15 Squats 

3.) Run 1/2 mile - Keep a fast pace! 

4.) Four rounds of  :30s Plank/ :30s rest 

This should not take too long, but if you push yourself it will be challenging. I'd love to see some videos and keep up with everyone's progress!

Coach Sarah