>Machine leg press
>Ski-turn wall sit: Do five 20-second reps.
>Straight-leg dead lift
>Dumbbell shoulder press or dumbbell shoulder raise (alternate weeks)
>Dumbbell chest press
>Cable lat pull-down
>Prone scissors kick
>Stomach crunch (on mat or exercise ball). Do two sets of 10 regular and 20 crossover (as you lift your torso, angle your left shoulder toward your right hip and vice versa).
>Stork stand: Stand on your left leg with your eyes closed for one minute. Repeat on your right leg.
>20 to 30 minutes of aerobic activity, such as running, vigorous walking, cycling, rowing, inline skating or swimming. Keep your effort low to moderate.
>Jump rope: Do three one-minute intervals. Jump only once between rope turns. Rest for one minute between sets.
>Sprints: Run hard for three 100-meter intervals or 20-second bursts. Jog or walk for one minute between intervals.
>Squat (with or without weights, depending on your strength)
>Dumbbell shoulder rotation
>Dumbbell single-arm lat row
>Rotational cable pull
>Balance board: Stand on the board with both feet. Drop into a half squat and hold for 20 seconds. Repeat three times.
>30 to 40 minutes of moderate aerobic activity or a sport (tennis and basketball are good choices)
>Jump rope: Do four one-minute intervals, with a one-minute rest between each.
>Diagonal jumps: Stand beside a line on the ground. Jump forward across the line at a 45-degree angle, tucking your knees toward your chest. Immediately repeat, jumping back to the original side. Do two sets of 10 jumps.
DO IT RIGHT
Always remember these fundamentals:
>Warm up for five to 10 minutes before each workout with a brisk walk or jog and light stretching.
>Proper form is essential to avoiding injury.
Set for the Season: October