All JO divers have been instructed by Roland to lead the group in daily HOME conditioning workouts.

We will post the workouts here and at the end of this quarantine, divers will vote on the workout they liked the best. 

Have fun and stay strong iso files!

Killer Combo

Killer Combo

Legs x3 20x jumping lunges 20x squat jumps 15x super marios 20x lunge pulses each leg 50x calf raises Abs x3 50x russian twists c 30x russian twists b 50x crunches 30x high boat low boat

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13 April 2020
Maegan’s Ab/Leg Workout

Maegan’s Ab/Leg Workout

X2 50 crunches 20 low high boats 50 super mans 30 fast tuck ups 20 leg lifts 30 side crunches each side 30 side hollow ups each side 50 calf raises 40 stationary lunges

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14 April 2020
Maddie’s Butt Challenge

Maddie’s Butt Challenge

 Run for  10 minutes around the block Stretch Do two rounds: 15 - 180 jump squats 15 - Donkey Kicks 15 - Fire Hydrants 25 - Butt Bridges  30 Hollow Hold Pulses 40-40-40

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15 April 2020
Ali’s Leg Day
16 April 2020
Lauren’s Cardio & Core Workout

Lauren’s Cardio & Core Workout

Warm up with 10 minutes jogging Repeat the following 3 times: 1 minute high knees  30 calf raises 1 minute butt-kicks 20 air squats 1 minute jumping jacks 10 super marios (5 each leg) End with: 1 minute plank 1 minute bridge   ​After the workout, stretch or foam roll for 15 or more minutes!

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17 April 2020
Jordan and Liv’s Leg Day

Jordan and Liv’s Leg Day

Do all of this 3x - 8 pistol squats (each leg) - 20 frog jumps - 15 super marios (each leg) - 20 180 ° squat jumps - 15 curtsy lunges (each leg) - 50 calf raises - 25 (each leg) calf raises - 1 minute wall sit

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19 April 2020
Ali’s Ab Workout
20 April 2020
Kaila’s Leg Day

Kaila’s Leg Day

Leg workout (3x) 30 lunges 10 squats +20 squat pulses 15 jumping lunges 30 calf raises 10 frog jumps

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21 April 2020
Jordan and Liv’s Workout – Ab Day

Jordan and Liv’s Workout – Ab Day

First Ab Workout: Do all of this 3x - Hip twist plank (15 each side) - Toe touches (30) - Bicycles (40) - Russian twists (30) - 20 side crunches - 15 candlestick kickouts When done, 1 set of - Pike Ups (5,10,15,10,5)

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22 April 2020
Jordan and Liv’s Workout – Leg Day

Jordan and Liv’s Workout – Leg Day

Do all of this 3x - 40 backward bent leg donkey kicks - 40 straight leg donkey kicks - 30 squat jumps - 25 hip raises - 50 squat pulses - 50 lunge pulses

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23 April 2020
Kaila’s Fantastic Abs

Kaila’s Fantastic Abs

Core workout (3x) 15 pike ups 30 alternating v-ups 30 bicycles 40 crunches 30 toe touches

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24 April 2020
Bowie’s Leg Workout
26 April 2020
Jordan and Liv’s – Ab Day!

Jordan and Liv’s – Ab Day!

Do all of this 3x - 40,40,40, - 1 minute plank - 50 Alternating v-ups - 25 straight leg sit ups - 30 leg lifts - 50 supermans

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27 April 2020
Maegan’s Combo Workout

Maegan’s Combo Workout

Leg x3 20 jumping lunges 15 super marios 20 squat jumps Calf raises x30 Frog jumps x20 Ab x3: Alt tuck ups x30 40 40 40 Toe touches x 30 Supermans x40 Pike upsx 15

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28 April 2020
Bowie’s Ab Workout
29 April 2020
Maegan’s Combo Buster

Maegan’s Combo Buster

X2 40 jumping lunges 25 high low 20 squat jumps 50 crunches 15 super marios 30 side hollow ups 50 supermans

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30 April 2020
Lauren’s Ab Workout

Lauren’s Ab Workout

Repeat 3 times: 30 crunches 25 side crunches (each side) 1 minute hollow hold 30 hollow rocks 1 minute plank hold 30 second side plank, each side 25 Supermans 25 Supermans with lineup End with a visualization of your list on 1 and 3 meter, and/or modeling dives on your list

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01 May 2020

JO Divers:

You can team up or do it individually herunterladen. Everyone is responsible for two workouts!

Be creative…you have many Rafa and Nicole workouts under your belt so use them as a guide and be realistic enough given the fact you won’t have the gym equipment der lehrer kostenlos downloaden.

Please send your completed workouts to Margaret at margmercer@gmail.com. Please include the following: workout title, workout routine, and workout image — an image of you “working it”, or another silly image that represents your workout! Go above and beyond by posting a YouTube Vidoe that we can post and follow along to!