AHA Project

Active • Healthy • Aware

The purpose of AHA is to ​help youth in the community to stay active and reach their physical and athletic goals. Pick a workout to do daily or whenever you can. You can even get your friends involved to make it more fun! 

WORKOUTS

Jumping Workout: 
Repeat 2-3 times
  • Jump rope/jump in place 100 times
  • 20 squats
  • 20 lunges each leg
  • 50 jumping jacks
  • 8 burpees
  • 30 “blocking” jumps (jump with arms above head, reaching and jumping as high as you can and touching a spot on the wall)
  • 20 mountain climbers
  • Jump over line :30 seconds forward/backward, :30 seconds side to side
  • 15 tuck jumps
  • 50 calf raises
  • 10 explosive jumps (using arms) to reach a point that challenges you. Could be the bottom of the backboard or a high spot on a wall. Jump and touch spot 10 times (it might take more than 10 jumps to reach the spot if you are challenging yourself)

Core Workout:
​Repeat 2-3 times
  • 30 crunches  
  • 8 v-ups (arms and legs extended and straight, sit up to shape of a V)  
  • 1:00 minute plank
  • :30 second suspended leg lift  (lay on back and lift straight legs up 6 inches off floor)
  • 35 mountain climbers  
  • :15 second dead bug X2  
  • 20 leg lifts
  • 30 oblique crunches (twist so right elbow touches left knee as you do a crunch and vice versa)
  • :30 second side plank, both sides  
  • :30 second superman stretch (lie flat on stomach, extend arms and legs out straight 6 inches off floor and hold)

Volleyball Workout:
​Repeat 2-3 times
  • :45 seconds wall sit
  • 15 push ups
  • 30 blocking jumps with footwork left and right
  • Shuffles :30 seconds (side to side between two lines, stay low with arms in front of you)
  • 8 burpees
  • :30 seconds hot feet (quick steps in place), 30 jumping jacks. Repeat sequence 3 times
  • High knees :30 seconds
  • Butt kickers :30 seconds
  • 10 tuck jumps (bring knees up as high as you can, at least to waist level as you jump)
  • 25 lunges, each leg
  • 1:00 minute hitting approaches, block, transition

Basketball Workout:
​Repeat 2-3 times
  • 50 form shots. Can do 1 of 3 ways, focusing on good back spin with all three: 1) above head in air 2) shooting on a hoop 3) laying on back keeping elbow and everything in line
  • 15 pushups
  • 30 sit ups
  • 15 jumping squats
  • 1:00 minute wall sit
  • 50 mountain climbers
  • 8 burpees
  • 50 jumping jacks
  • Defensive slides :30 seconds between two lines
  • Hold squat :15 seconds X3
  • :30 seconds hot feet (quick steps in place), 30 jumping jacks. Repeat sequence 3 times
  • :40 seconds high knees
  • :40 seconds butt kickers
  • Run in place 1:00 minute
For any questions, email Kadrian Klingler at activehealthyaware@gmail.com