Mud Boys Family Activities

Hey Mud Boys! Here's a list of family activities that Mr. Mike sent out with your workouts.

• Net Ball
• At Home Challenge
• Fun Around the House
• At Home PE Fun
• Clock Solitaire
• Pillow Sack Race
• Sock Soccer
• Passcode
• Basket Flip
• Foot Trap Soccer
• Family Ping Pong
• Dribble Race
• Sock Bocce Ball
• Hoop Volleyball
• Pillow Sack Race
• Bowling Fun
• Family Golf
• Cha Cha Plank Challenge
• Boot Scootin' Challenge
• Touchdown Dance
• Towel Toss
• Foot Trap Soccer

Mud Boys Workouts

Hey Mud Boys! Here's a list of all the workouts Mr. Mike put together for you guys. 

1. Michael Simpson Tabata Workout (2 Rounds)
   • Burpees - 20 sec → Rest 10 sec
   • Push-ups - 20 sec → Rest 10 sec
   • Jumping Jacks - 20 sec → Rest 10 sec
   • Squats - 20 sec → Rest 10 sec
   
   • Jog easy pace - 5 min
   
   
2. • Basketball Tabata
   • Jog easy pace - 3 min
   
   • Pace/ Run Interval
            - 5 min: Run comfortable pace, talk while running
            - 2 min: Run slightly faster, talking is difficult
            - 5 min: Run comfortable pace, talk while running
            - 2 min: Run slightly faster, talking is difficult
            - 3 min: Run comfortable pace, talk while running
            - 3 min: Jog easy pace
   
   
3. • Plank Challenge
   • Jog easy pace - 5 min
   
   • Intervals - around your block or someplace the same distance
            - Longer part of block: Run at Race pace
            - Shorter part of block: Jog at Easy pace
   
   
4. • NFL Lateral OR NFL Y-Not?
   • Jog easy pace - 5 min
   
   • "Fartlek" (Funny Term for a Pyramid Run) - Up 1 side & down the other
            - 1 min: 5k Race pace → Jog 1 min
            - 2 min: slightly slower 5k race pace → Jog 2 min
            - 3 min: 10k pace (slower than your slower 5k) → Jog 3 min
            - 2 min: slightly slower 5k race pace → Jog 2 min
            - 1 min: 5k Race pace → Jog 1 min
   
   
5. • Performance Circuit
   • Jog easy pace - 3 min
   • Hill Repeats - 5 x 30 sec → Rest 30 sec in between
   
   
6. • NFL Agility
   • Jog easy pace - 5 min
   • Intervals (5 Rounds)
            - 3 min: 10k pace
            - 1 ½ min: easy jog (recovery)
   
   
7. • This or That Tabata
   • Jog easy pace - 5 min
   • Tempo Run
            - 6 min: 10k pace
   `        - 6 min: slightly slower than 5k pace
            - 6 min: 10k pace
   
   
8. • Jacks & Stacks
   • Jog easy pace - 5 min
   • Hill of Pain: Find a hill you guys know the type and pace your run up it. Allowing yourself to run at a pace that you are able to run all the way up without stopping. If you feel like it, challenge your parents, brothers or sisters to race you up to the top. Remember it's all about pace, enjoy the pain!
   
   
9. • KC's Cardio
   • Hill Repeats - 6 x 30 sec → Rest 30 sec in between
   
   
10. • Sit-ups, Push-ups, & Burpees - 30 sec each, 20 sec rest in between
    • Fun HIIT Circuit
    • Tempo Run - 30 min (Keep the same pace for 30 min)
    
    
11. • Sit-ups, Push-ups, & Burpees - 30 sec each, 20 sec rest in between
    • Jog easy pace - 5 min
    • 1 mile timed

Pre-Workout Stretches

• Running Stretches 
• Yoga for Runners
• Cross Country Training

Fun Warm-Ups

• Pillow Flipper 
• Mini Hurdle Challenge
• Giant's Warm-up and Stretches
• Jumping Jack Challenge
• Animal Tabata
• Swimming Warm-up (no pool required)
• Squat Challenge
• Taco Chef Warm-Up
• Couch Potato Warm-Up
• Girls on the Run Warm-up
• Full-Speed Warm-Up
• Wake Up Warm-Up
• Holly's Cool Down (Can do before or after workout, make sure muscles are warm!)