Welcome to WMAA's workout and training section.

In this section you will find sport specific training tips and workouts.  Currently, we are featuring a 6 day workout.

This workout was developed by our co-founder Suz.  It was  designed for those of you who do not have access to a gym or gym equipment.  It is suitable for the athlete as well as non-athlete . The six day workout is also great if you are traveling, since it can easily be done in a hotel room. 

This is more of a beginner workout and almost anyone should be able to perform these exercises.  If this is your first time exercising, please take it very slow, start by doing the workout every other day for the first few weeks.  Your workout is what YOU make of it!! If it is too easy, increase the weight and repetitions, you can even add plyometrics or jumps to your squats, or bands to your leg lifts.  If it is too hard you can decrease the repetitions and weights.  When performing the arm exercises you can use dumbbells if you have them, or  you can substitute dumbbells with soup cans, water bottles, etc. or perhaps no weight at all depending on your fitness level.

This is a 6 day workout, to be done within a 7 day week.  You choose which days you will workout, you will get one day of rest which can be any day you choose.  Do this workout consistently for 6 weeks, after 6 weeks you can take one week off and begin again, or go on to another type of workout.



Day 1

Warm Up 
-50 jumping jacks
Stretch  
-Stretch arms, legs, hips, neck, waist any way you like.  Do flexibility stretch by sitting on floor in split position stretch to left for count of 10, to the right and to the middle
Legs    
-30 squats feet pointed out straight - legs shoulder width apart - go down into squat come up with right  knee - squat come up with left knee
-30 squats feet pointed out to the sides - wide legs - straight back
-30 lunges left and right alternating
-50 jumping jacks (immediately start on arms)
 Arms
     Shoulders
-2 sets of 15 - palms face down - lift both arms from thighs up to shoulder level and down again
-2 sets of 15 - palms face each other - arms at sides - bring arms up to shoulder level (do not let hands go above shoulders) and back down- after last set pulse slightly up and down for a count of 30
     Biceps
-2 sets of 15 - palms face up - elbows tucked into body - bring hands up and all the way down
-2 sets of 15 - palms face each other - bring hands up bending elbows and all the way down
    Back
-2 sets of 15 - left leg forward - right leg back - bring right hand up like a starting a lawn mower - keep elbow tight to your body - bring elbow all the way up - then down again reaching for the floor
   Triceps
-Hands clasped together over head - bring hands down behind head and push up (like you are throwing something over your head)- at the same time squat down every time - do 30
Abs     
-From squatting position - feet turned out - twist - without moving lower body - punch out to the sides right and left quickly for a count of 50
-Elbows in - hands out like holding a tray twist to the right 2 times and left 2 times for a count of 50 (do this quickly)
-On the floor - hands behind tail bone for support - bring knees in and straight out - repeating 25 times - always keeping feet one inch off the floor
-On the floor - hands behind tail bone - bring legs up and slowly lower down - always keeping feet one inch off ground do 25
-V-sit ups - from a seated position on the floor - hands down behind you - bring knees in and out - legs off the ground at all times  - after 25 hold legs out for a count of 10 and repeat v-sit ups for 25 then hold legs out for a count of 10
Stretch
-For flexibility sit in splits stretch to each side for a count of 30 always trying to stretch further - stretch to the center - trying to get chest on the ground continue with any other stretching you like.                
                              
Day 2

Warm Up
-50 jumping jacks legs moving forward and back
Stretch
-Stretch arms, legs, hips, neck, waist any way you like.  Do flexibility stretch by sitting on floor in split position stretch to left for count of 10, to the right and to the middle
Legs
-30 squats feet pointed out straight - legs shoulder width apart - go down into squat come up with right knee - squat come up with left knee
-Squats feet pointed out straight - wide legs - go down into squat come up with right leg lift 25 times - switch to left leg lift 25 times (keep abdominals in at all times)
-30 lunges left and right alternating
-50 jumping jacks (immediately start on arms)
Arms
  Shoulders
-2 sets of 15 - palms face down - lift both arms from thighs up to shoulder level and down again
-2 sets of 15 - palms face each other - arms at sides - bring arms up to shoulder level (do not let hands go above shoulders) and back down- after last set pulse slightly up and down for a count of 30
   Biceps
-2 sets of 15 - palms face up - elbows tucked into body - bring hands up and all the way down
-2 sets of 15 - palms face each other - bring hands up bending elbows and all the way down
   Back
-2 sets of 15 - hands straight out in front of you - pull (elbows) arms back - squeezing shoulder blades together
-2 sets of 15 - left leg forward - right leg back - bring right hand up like a starting a lawn mower - keep elbow tight to your body - bring elbow all the way up - then down again reaching for the floor
   Triceps
-Hands clasped together over head - bring hands down behind head and push up (like you are throwing something over your head)- at the same time squat down every time - do 30
-2 sets of 10 - wide push ups with feet up on a chair or step - at last set hold in the down position for a count of 10
Abs     
-From squatting position - feet turned out - twist - without moving lower body - punch out to the sides right and left quickly for a count of 50
-Elbows in - hands out like holding a tray twist to the right 2 times and left 2 times for a count of 50 (do this quickly)
-On the floor - legs up wide - reach your toes do 2 sets of 25 (bring shoulders up each time)
-Legs up wide reach left and right - always trying to reach past your toes do 2 sets of 25             
Stretch
-For flexibility sit in splits stretch to each side for a count of 30 always trying to stretch further - stretch to the center - trying to get chest on the ground continue with any other stretching you like.          

Day 3

Warm Up
-50 jumping jacks
-50 jumping squats
Stretch
-Stretch arms, legs, hips, neck, waist any way you like.  Do flexibility stretch by sitting on floor in split position stretch to left for count of 10, to the right and to the middle
Legs
-30 squats feet pointed out straight - legs shoulder width apart
-on hands and knees (come down on elbows/forearms) bring right knee into chest and press straight out behind you - 25 each side
-on hands and knees - with right leg bent - bottom of foot facing ceiling - knee pointing down - press up and down 25 times each side
-Lie on side - up on elbow - raise up right leg 25 times - after 25 pulse up for 25 - repeat on left side
-50 jumping jacks (immediately start on arms)
Arms
  Shoulders
-2 sets of 15 - palms face each other together in front of body- elbows are bent - raise arms up keeping elbows bent - do not let hands go past shoulders
   Biceps
-2 sets of 15 - palms face up - elbows tucked into body - bring hands up and all the way down
-2 sets of 15 - palms face each other - bring hands up bending elbows and all the way down
   Back
-2 sets of 15 - hands straight out in front of you - pull (elbows) arms back - squeezing shoulder blades together
-2 sets of 15 - left leg forward - right leg back - bring right hand up like a starting a lawn mower - keep elbow tight to your body - bring elbow all the way up - then down again reaching for the floor
   Triceps
-10 push ups - 10 lunges - 10 jumping jacks then 9 push ups - 9 lunges - 9 jumping jacks - repeat this all the way down to one
Abs     
-From squatting position - feet turned out - twist - without moving lower body - punch out to the sides right and left quickly for a count of 50
-2 sets of 25 crunches - hands behind your head elbows out
-From crunch position - feet on the floor - cross ankles - bring knees down to right side - hands behind your head elbows out - do 25 then switch to knees down on left side - do 25
-Lay flat - hands under tail bone for support - legs straight up in air (your body should look like the letter L) press hips up toward ceiling, like you want to touch the ceiling with the bottoms of your shoes (for lower abs) do 25           
Stretch
-For flexibility sit in splits stretch to each side for a count of 30 always trying to stretch further - stretch to the center - trying to get chest on the ground continue with any other stretching you like.          

Day 4

Warm Up
-50 jumping jacks
-50 jumping squats
Stretch
-Stretch arms, legs, hips, neck, waist any way you like.  Do flexibility stretch by sitting on floor in split position stretch to left for count of 10, to the right and to the middle
Arms and Legs
  Shoulders and legs
-Hands at sides - palms down - raise arms out to sides- slightly bent elbow while squatting with wide legs - toes pointed outward - straight back - do 25 (inner thighs and shoulders)
-palms on thighs - raise both arms up in front of you (no higher than shoulders) while squatting with feet shoulder width apart - toes pointed out straight - do 25 (outer thighs and shoulders)
-high knee jogging in place for 1 minute
-Jogging in place with heels touching behind (like hamstring curls) 1 minute
-jogging in place for 1 minute
   Biceps
-Bicep curls with palms facing up while squatting with feet shoulder width apart toes pointed forward - do 25
-Bicep curls with palms facing each other while doing alternating lunges - do 30-
   Triceps
-10 push ups wide arms
-10 push ups with elbows in close to your body
-10 push ups wide arms and wide legs-
Abs     
-From squatting position - feet turned out - twist - without moving lower body - punch out to the sides right and left quickly for a count of 50
-From squatting position - twist with elbows in - hands out like holding a tray 50 times
-Crunches with knees bent - heels into behind - hands behind head - elbows out do 25
-bring feet out a little farther from your behind do 25
-Raise legs up - together - reach up to toes for 25
-Widen legs - reach to toes for 25
-Widen legs reach left and right for 25
--V-sit ups - from a seated position on the floor - hands down behind you - bring knees in and out - legs off the ground at all times  - after 25 hold legs out for a count of 10 and repeat v-sit ups for 25 then hold legs out for a count of 10
Stretch
-On all fours arch your back straight up like a cat - hold for about 3 seconds - then flatten your back - hold for about 3 seconds repeat 2 times
-For flexibility sit in splits stretch to each side for a count of 30 always trying to stretch further - stretch to the center - trying to get chest on the ground continue with any other stretching you like. 

Day 5
Same as Day 2

Day 6

Warm Up
-50 jumping jacks
Stretch
-Stretch arms, legs, hips, neck, waist any way you like.  Do flexibility stretch by sitting on floor in split position stretch to left for count of 10, to the right and to the middle
Legs
-30 squats feet pointed out straight - legs shoulder width apart
-30 squats feet pointed out to the sides - wide legs - straight
-One legged squats - with one leg up behind you on chair or step - 20 times each leg
-Ski jumps - feet together - down in squat position - arms back (like skiing)propel up as high as you can raising arms up - straightening legs and pointing toes down - as you land make sure to bend your knees -do 10
Arms
  Shoulders
-2 sets of 15 - palms face each other - bring hands up over head and back down - bending elbows into body
-2 sets of 15 palms face out - bring hands over head and half way down - press shoulder blades together (also works back)
   Biceps
-2 sets of 15 - palms face up - elbows tucked into body - bring hands up and all the way down
-2 sets of 15 - palms face each other - bring hands up bending elbows and all the way down
   Back
-2 sets of 15 - left leg forward - right leg back - bring right hand up like a starting a lawn mower - keep elbow tight to your body - bring elbow all the way up - then down again reaching for the floor
   Triceps
-Left leg out - right leg back - left hand on left thigh - back down and flat - raise right elbow up and high as you can and press into side of body - from there without moving the placement of the elbow- press arm back (pinky toward the ceiling)and bring it back in - do 20 each side.
-10 push ups hands wide
-10 push ups hands closer together - try to keep elbows in close to your body
-10 wide push ups - feet up on chair - on the 10th one holdi n the down position for10 seconds
-5 jumps - jump straight up bring knees into chest (be sure knees are together )- do 1 then do 2 then do 3 then 4 and then 5
Abs     
-crunches - lower back pressed into the floor - knees bent - feet flat and heels close to behind - hands behind head - elbows out - crunch up for 25
-Add a pelvic tilt each time you crunch up - do 25
-Bring elbow to opposite knee each time you crunch up - do 25
-Back to regular crunches for 25 (remember to always keep your lower abs pressed in tight - do not strain your neck - lift up with abs)            
Stretch
-For flexibility sit in splits stretch to each side for a count of 30 always trying to stretch further - stretch to the center - trying to get chest on the ground continue with any other stretching you like.