Fitness program

For those of you who are unable to attend weekly fitness sessions, here are a few circuits you can do at home:
Leg Circuit:
1. Walking Lunges - 20 steps
2. Regular Squats - 20 reps
3. Jump Squats - squat deep to start, land softly, 5 reps
4. Side Lunges - 20 reps (10 per leg) toe to the side
5. Jump Lunges - 16 reps, start in forward lunge position, jump, bringing opposite foot forward, land softly

Do each item on the list in order, with a 10 meter jog between each one. When you finish the list, repeat! Do three sets of the circuit, two times per week.


Upper Body / Core Circuit
1. Push-ups - on your toes, 10 reps
2. Super (wo) mans - 12 reps, start laying on your belly, tighten your core, lifting your legs and arms at the same time, 2-3 inches off the ground. Hold for three seconds, and slowly return to the ground.
3. Tri-ceps Dips - 8 reps, sit on the edge of a bench or a chair, with your hands on the bench beside your butt. Slide your butt off the bench, so you are holding yourself up with your arms, legs should be straight out to the front. Slowly lower your butt towards the floor, until your elbows are bent to 90 degrees. Return to start.
4. Crunches - 30 reps, hands across your chest, or loosely held behind your head.
5. Push-Up Plank - 30 seconds, in the regular push-up position, tighten your core and maintain the pose for 30 seconds.

Do the list in order, with a 10 meter jog in between each item. Repeat the circuit two more times (three in total). Do Upper body and core two times per week.


Shooting Circuit - find a target (no windows:)
1. 10 wrist shots - low in the net
2. 10 backhander shots
3. 10 wrist shots - high in the net
4. 10 snap shots
5. 10 slap shots - standing still
6. 10 slap shots - walking into the puck
7. 10 flip shots - just for fun

Do the circuit in order, with your gloves on. Do push-ups in between each item. Do this circuit two times per week.