Design four different workouts for you or someone else. Type it out.

Workout #1 upper body work out Mobility work/ neutral warm-up injury prevention, visual warm -up dynamic strength (core coordination) Body weight strength training session ( The workout as indicated above) Exercises (exercises from each body part) Reps ( how many of each exercise) sets ( how many times through a circuit) Energy system development ( conditioning) Cool down

Workout #2: lower Body workout Mobility work / neutral warm-up injury prevention, visual warm-up Dynamic warm-up ( Core coordination) Bodyweight strength training session (the workout as indicated above) Exercises Reps (how many of each exercise) Sets ( how many times through a circuit) Energy system development ( conditioning) cool down.

Work #3: full body workout Mobility work / neutral warm - up injury prevention, visual warm -up Dynamic warm- up ( core coordination) body weight strength training sessions Exercises Reps( how many of each exercise) sets( how many times through a circuit) Energy system development ( conditioning) cool Down Workout#4: full body circuit Training Mobility work /neutral warm-up injury prevention, visual warm-up dynamic warm up ( core coordination) Body weight strength training session Exercises (exercises from our book ) + movement drills emphasizing cardio in between strength session. Reps ( how many of each exercise) sets( how many times through circuit) Energy system development ( conditioning) cool down