At-Home Fitness Routine For CAA Athletes

Coach Julia McCoy from Legacy Traditional School-North Chandler Campus has created an excellent home workout routine for our athletes. Just because we need to stay home does not mean we cannot keep fit. Get motivated with this day by day routine that you can do with minimal equipment. If you do need weights, items around the house such as water bottles, and canned goods can be a great substitute. If you aren’t ready to head back to the gym, then stay home and try this routine. Stay healthy and stay safe! 


Monday- Lower body speed/ Upper body strength

Toe touches- 4 sets of 30 seconds 

Wide narrow stance jump squats- 4 sets of 30 seconds 

Jump rope (with or without rope)- 4 sets of 1 minute 

Backpack push ups (can be done in an incline and decline as well)- 4 sets of 10 reps

Water jug lateral raises- 4 sets of 10 reps 

Water jug rows- 4 sets of 10 reps


Tuesday- Lower body strength/ Upper body endurance 

Squats (with water jug or backpack)- 4 sets of 10 reps. 

Romanian straight leg deadlifts (single leg)- 4 sets of 10 reps. 

Back Lunges- 4 sets of 10 reps.

Arm circles (cans)- 4 sets of 30 seconds 

Flutters (arms out in front with cans)- 4 sets of 30 seconds.

Holds (arms out sideways making a “T” with cans)- 4 sets of 30 seconds. 


Wednesday- Lower body endurance/Upper body speed 

Hindu squats- 4 sets of 20 reps 

Wall sits- 4 sets 1 minute. 

Hip bridges- 4 sets of 20 reps 

Plank push ups (as fast as possible)- 4 sets of 10 each arm 

Plyo push ups- 4 sets of 10 reps 

Push up touches (use gallon jugs or touch shoulders) – 4 sets of 30 seconds. 


Thursday- Conditioning and Core Strength 

5 rotations all together and 1 minute per exercise.

Walking lunges 

Farmers walk (holding gallon jugs)

Overhead walk (holding gallon jugs)





Friday- Agility 

Barrier jumps (place text books in middle)- 5 sets of 40 seconds. 

High knees- 5 sets 40 seconds.

Side shuffles (set up cones or bottles to go from one side to another)- 4 sets of 1 minute.

Scissor Jumps- 5 sets of 30 seconds. 

Box jumps (could use stairs or anything else to safely jump onto)- 5 sets of 1 minute.

Burpees- 4 sets of 30 seconds.

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