Workout 1

You should do a workout every other night in coordination with stretching (so that if you do stretching on Monday, you work out on Teusday and so on and so forth). Here is what I do to stay in at least resonable shape during the off season.

1. pushups- 20 total- I like doing 5 wide, 5 diamond, and 10 normal (shoulder width) apart. On the normal ones, make sure your elbows are back and touching your body. If you can't do them all at once, take a break and do another thing and then come back- don't just stop doing them, If you can't do the 20, do as many as you can and then add one every day untill you are up to your goal. Remember to keep your back flat and your butt down. If your back starts to hurt, stop doing them!-upper body, core-
2. squats- 50- just kneel down untill your but touches the back of your heels, then stand back up again. Sounds easy, right? Now do that 49 more times. Try to keep your head up and your chest back- don't slouch over.  also, don't put your hands on the ground or on your thighs to push up. I roccomend putting them on your hips or straight out in front of you. Remember to go all the way down. If you are tired, don't skimp the quality and just bend your body down to touch your toes- doesn't count. If you are a real glutton for torture, you can add some weights or do a jump at the end of each one.-quads-
3. sit ups- 20- You know how to do 'em. Remember to keep your elbows wide behind your head and don't arch your back or roll your neck forward to do another one.-stomach-
4. planks- Get into a pushup position. Go down onto your forearms. Hold it for as long as you can. I didn't put a time for this one because some people can hold it for 15 seconds and others for 3 minutes. Just hold as long as you can and try to improve your time whenever you do it. As with the pushups, if your back starts to hurt you should stop immediately so you don't hurt yourself.  -core-