Female Under 21 Performance
day 1: Lower Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Squats | 4 | 10 |
| Dumbbell Stiff Leg Deadlift | 4 | 12 |
| Dumbbell Lunges | 4 | 10 |
| Planks | 3 | 1-2 Minutes |
Day 2: Off
* Some cardio can optionally be performed on days off or first thing in the morning.
Day 3: Upper Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 3 | 10 |
| Machine Row | 3 | 10 |
| Seated Dumbbell Overhead Press | 3 | 10 |
| Dips (Optional: Assisted) | 3 | As many as possible |
| Pull-Ups (Optional: Assisted) | 3 | As man as possible |
Day 4: Off
* Some cardio can optionally be performed on days off or first thing in the morning.
Day 5: Full Body Workout + HIIT Cardio
| Exercise | Sets | Reps |
|---|---|---|
| Leg Press | 2 | 12 |
| Machine Chest Press | 2 | 10 |
| Lat. Pull Downs | 2 | 12 |
| Machine Shoulder Press | 2 | 10 |
| Leg Extensions | 2 | 12 |
| Leg Curls | 2 | 12 |
| EZ Bar Curls | 2 | 10 |
| Dumbbell Triceps Kickbacks | 2 | 12 |
| Floor Crunch | 2 | 15-20 |
Day 6: Off
* Some cardio can optionally be performed on days off or first thing in the morning.
Day 7: Off
* Some cardio can optionally be performed on days off or first thing in the morning.
Rest Between Sets
Limit rest between sets to a maximum of 60-90 seconds. For barbell squats you may rest up to 2-3 minutes between sets if needed.
Exercise Form
Make sure to perform only quality reps. If your exercise form starts to break down, end the set. This will help you reduce the chance of injury.
Resistance
Use the same weight for each set of a given exercise. When you can perform the listed reps for each of the sets, progress in weight.
HIIT Cardio
The combination of resistance training and HIIT cardio is an excellent choice for overall health and sports performance. Recommended cardio is 15 minutes of HIIT. HIIT is high intensity interval training.
“HIIT” cardio involves alternating between periods of super-high intense exercise, and a more reasonable, sustainable pace. Sprinting is a good example of high intensity.
Click here for 8 quality HIIT cardio workout examples.
Nutrition
For optimal performance and recovery you’ll need a proper amount of calories and daily protein. A simple and fast way to calculate your daily caloric intake requirements is to determine your TDEE, or total daily energy expenditure.
Click here to calculate your TDEE.
To maximize performance and recovery, and to build strength and muscle which will aid your performance, it is may be best to eat in a calorie surplus. Try adding an additional 200 calories per day to your TDEE. This will assist with the rate you build muscle and strength, which will help to amplify your athletic abilities.
Workout Notes
Pull ups, and dips are AMAP sets. This means as many reps as possible.