College Athlete Training – Summer

If you’re like me, you like quick, fast paced, high energy workouts. The longer I wait around the less productive I get.  I’m at my best when I’m getting after it for 45-60 minutes tops. That’s why I created a summer workout that maximizes my time and forces me to work quickly.  It’s very dynamic and can be altered to include different exercises.  My favorite part is that it uses music as a guide.  Here are the rules:

First, you need a playlist, at least 15 songs but no limit on how many can be in there.

There are 6 parts in the main workout and each part is roughly 7 minutes long.

7 minutes comes from the length of 2 songs (Average song of 3:30×2=7 minutes).  That’s how I came up with that number.

Allowed 2 songs as rest (7 minutes)

I usually choose 2-3 exercises for each part and can get in about 2-3 sets in for each one – 10-20 reps.

Warm-up/Cardio – 2 songs (non-stop)

Exercise Examples: Bike, Row Machine, Treadmill

Stretching – 2-3 songs (No need to rush this one)

Ex: Hamstring, Hips, Quads, Calves, Forearms, Shoulders

Jumping/Explosion  – 2 songs (non-stop)

Ex: Jump Rope, Line Jumps, Explosive Starts, Hurdle Jumps, Broad Jumps, Platform Jumps

Upper body – 2 songs

Ex: Pushups, Rows, Pullups, Tricep Press down/Pulldown, Face Pulls, Shoulders, skull-crushers

Lower body – 2 songs

Ex: Air Squats, Lateral Squats, Jump Squats, Monster Walk, Lunges, Lateral Drop Lunge

Abs – 2 songs (non-stop)

Planks, Situps, Medicine ball work, Flutter kicks, weighted situps, bicycle situps, Raised Toe Touches


Squat or Bench Press/Incline

Sport Specific Training/explosive running

Arm, Forearm, and Shoulder care

I will try to post the ones I do throughout the summer and will also include a Playlist in my next post!








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