Individual Daily Workouts

South Christian’s remote learning due to COVID-19 includes training sessions in addition to classroom activities at home!  Mr. Hiskes, Mrs. Vermaas and Mr. Copeland are creating strength & conditioning sessions for our high school students (not just athletes) to do individually from home during their time off.

Our sessions will be updated daily on this blog and organized with the following on each day.  We encourage students to do their workout at the same time every day for consistency.  There will be a motivational message before every workout!



Day 36 – Friday, May 15 (Friday Final Workout)

This will be the final workout we will be providing for this school year.  We hope you were able to take advantage of these workouts to stay not only in shape physically and mentally, but spiritually also.

Push ups: 5×12

Wide ½ push up hold :5×12 seconds 


Speed squats:5×12

Side squats: 5×12

Pop squats:5×12


Fire hydrants:5×12/leg 

Donkey kicks: 5×12/leg


Push through abs: 5×12

Slow leg lowers:5×12