An Independent School • Grades 5-12

by Rick Huegli, head strength and conditioning coach/Upper School physical education teacher

As Lakeside transitioned to remote learning, strength and conditioning coach Rick Huegli reflected on the importance of movement and shared a weekly exercise plan from his strength and conditioning course. Below, find a new exercise circuit, plus a link to the full weekly plan.

Warm Up

Spend 3-5 minutes with light activity, your choice. (See the warm up menu with ideas and for exercise definitions.)

Circuit - Complete this circuit two times, resting for two minutes between circuits. 

  • Speed Squat – 15x
  • Supine 2 Leg Hip-Lift – 20x
  • Push Ups – 10x
  • Squat Jumps – 12x with maximum effort.    
  • V-Up Alternate – 15x each
  • Supine 1 Leg Hip-Lift – 10x each
  • Handwalk Circle – 360-degrees each direction (see picture illustration)
  • Mountain Climber – 10x each as quickly as possible
  • Russian Twist – 20x
  • Push ups – 15x
  • Supine 2 Leg Hip-Lift – 20x
  • Burpees – 10x (new)
  • Body Curl Ups – 20x

Rest 3-5 minutes. workout #2 for your appropriate week

See more detailed instructions and the full week of strength and conditioning class workouts here