Women's Volleyball - Ohlone College Athletics

Cardio-Conditioning Workout

Cardio: 35-40 min 3-4 times a week. Stretch after each work out!!!

Interval Training Program

Day 1

1. Warm-up 3 minutes (stretch)
2. Run 5-7 minutes
3. Walk 1 minute
4. Repeat this cycle 5 times

Day 2

1. Warm up 3 minutes (stretch)
2. Run 5-7 minutes
3. Walk 1 minute
4. Repeat this cycle 5 times

Day 3

1. Warm up 3 minutes (stretch)
2. Run 6-8 minutes Repeat 3 times
3. Walk 1 minute
4. Walking Lunge 3 sets x 20 (20 total)
5. Run 5-7 minutes Repeat 2x
6. Walk 1 minute

Day 4 - Hill Intervals

1. Warm up & stretch
2. Find a hill with a mild-to-moderate incline that will take 2.5-3 minutes to run up. Run up the hill and walk or jog back down. Repeat 6 times. Do 2 of the 6 incline runs backwards (if you can't make it all the way turn around and finish running facing forwards).
3. 2/6 backwards & 4/6 forwards
4. Cool down & stretch