ROOTED Training Co.

Training Athletes. Rooted in Christ.

Summer 2025 | 8 Weeks

Week 1

Day 1

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: Jog in place (3 mins), Arm circles (10 each direction)
  • Push-ups x10 (3 rounds)
  • Air squats x20 (3 rounds)
  • Plank x30 seconds (3 rounds)
  • Shuttle run 10 yds x5

Day 2

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: High knees (2 mins), Jumping jacks (2 mins)
  • Burpees x10
  • Wall sits x30 seconds (3 rounds)
  • Mountain climbers x20 each leg
  • Bear crawl 10 yds forward and back (3 rounds)

Day 3

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: Skips, Side lunges (2 mins each)
  • Jump squats x15 (2 rounds)
  • Push-up shoulder taps x20
  • Leg lifts x20 (2 rounds)
  • Jump rope 1 minute (3 rounds)

Day 4

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: Walking lunges (10 each leg), Arm swings
  • Jumping jacks x50
  • Push-ups x10 (3 rounds)
  • Bicycle crunches x30 (3 rounds)
  • Quick feet drill (30 seconds, 3 rounds)

Day 5

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: Jog to cone and back (5 minutes)
  • Plank jacks x20 (2 rounds)
  • Split squats x15 each leg (2 rounds)
  • Superman hold x30 seconds (2 rounds)
  • Ladder drill: in & out feet (3 rounds)

Day 6

"Whatever you do, do all to the glory of God." - 1 Corinthians 10:31

  • Warm-Up: Side shuffle to cone and back x 10 yards (5 rounds)
  • Push-ups with claps x5 (3 rounds)
  • Broad jumps x10 (2 rounds)
  • Flutter kicks x30 seconds (3 rounds)
  • Jump rope speed round x1 min (3 rounds)
Week 2

Day 1

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Jog + high knees (3 minutes)
  • Push-ups x12 (3 rounds)
  • Jump squats x15 (3 rounds)
  • Plank shoulder taps x20 (3 rounds)
  • Jump rope: 30 seconds (3 rounds)

Day 2

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Side shuffle + arm swings (3 minutes)
  • Wall sits x45 seconds (3 rounds)
  • Mountain climbers x30 (3 rounds)
  • Lunges x12 each leg (3 rounds)
  • Bear crawl 10 yds (3 rounds)

Day 3

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Skip + toe taps (2 minutes each)
  • Push-up to side plank x8 each side (3 rounds)
  • Jump rope 1 min (3 rounds)
  • Flutter kicks x30 seconds (3 rounds)
  • Ladder drill: 2-feet in each square (5 rounds)

Day 4

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Jog + jumping jacks (3 minutes)
  • Push-ups x15 (3 rounds)
  • Air squats x20 (3 rounds)
  • Bicycle crunches x25 (3 rounds)
  • Quick feet x30 seconds (3 rounds)

Day 5

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Light jog (3 minutes)
  • Bear crawl 10 yards (3 rounds)
  • Jumping jacks x50 (3 rounds)
  • Push-ups x10 (3 rounds)
  • Ladder drill: lateral in/out feet (3 rounds)

Day 6

"Be strong in the Lord and in the strength of his might." - Ephesians 6:10

  • Warm-Up: Jog + arm circles (3 minutes)
  • Squat jumps x12 (3 rounds)
  • Push-up shoulder taps x20 (3 rounds)
  • Leg lifts x20 (3 rounds)
  • Jump rope x1 min speed round (3 rounds)
Week 3

Day 1

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: High knees + jumping jacks (3 minutes)
  • Push-ups x12 (3 rounds)
  • Skater jumps x10 each side (3 rounds)
  • Plank hold x45 seconds (3 rounds)
  • Ladder drill: 1 foot each square (fast) (3 rounds)

Day 2

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Arm circles + Frankensteins (3 minutes)
  • Wall sits x60 seconds (3 rounds)
  • Mountain climbers x30 (3 rounds)
  • Reverse lunges x10 each leg (3 rounds)
  • Jump rope x30 seconds (3 rounds)

Day 3

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Skip + side shuffle (3 minutes)
  • Push-up to side plank x10 (3 rounds)
  • Burpees x10 (3 rounds)
  • Bicycle crunches x25 (3 rounds)
  • Ladder drill: lateral hops (3 rounds)

Day 4

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Jog + dynamic leg swings (3 minutes)
  • Air squats x20 (3 rounds)
  • Push-ups x15 (3 rounds)
  • Leg raises x20 (3 rounds)
  • Quick feet in place x30 seconds (3 rounds)

Day 5

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Jog + jumping jacks (5 minutes)
  • Bear crawl 10 yds (3 rounds)
  • Squat jumps x12 (3 rounds)
  • Push-up shoulder taps x20 (3 rounds)
  • Jump rope speed x1 min (3 rounds)

Day 6

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Skip + high knees (3 minutes)
  • Lunges x10 each leg (3 rounds)
  • Push-ups x12 (3 rounds)
  • Plank hold x1 min (3 rounds)
  • Ladder drill: double tap in each box (3 rounds)
Week 4

Day 1

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog in place + butt kicks (5 minutes)
  • Push-ups x15 (4 rounds)
  • Squat jumps x12 (4 rounds)
  • Plank jacks x30 (4 rounds)
  • Jump rope x45 sec (4 rounds)

Day 2

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Arm circles + side lunges (3 minutes)
  • Wall sit x1 min (4 rounds)
  • Ladder drill: in & out (4 rounds)
  • Mountain climbers x30 (4 rounds)
  • Core twist sit-ups x25 (4 rounds)

Day 3

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: High skip + jumping jacks (3 minutes)
  • Push-up to side plank x10 (4 rounds)
  • Reverse lunges x12 (4 rounds)
  • Superman hold x30 sec (4 rounds)
  • Jump rope speed x1 min (4 rounds)

Day 4

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog + high knees (5 minutes)
  • Bear crawl 10 yds (4 rounds)
  • Plank shoulder taps x20 (4 rounds)
  • Air squats x20 (4 rounds)
  • Ladder drill: lateral quick steps (4 rounds)

Day 5

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog in place + jump rope (5 minutes)
  • Push-ups x15 (4 rounds)
  • Bicycle crunches x30 (4 rounds)
  • Squat holds x45 sec (4 rounds)
  • Ladder drill: zig zag quick feet (4 rounds)

Day 6

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: High skip + side shuffle (5 minutes)
  • Push-up to side taps x10 (4 rounds)
  • Lunges x10 each leg (4 rounds)
  • Plank + leg lifts x12 (4 rounds)
  • Jump rope freestyle x1 min (4 rounds)
Week 5

Day 1

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: Jog in place + high knees (5 minutes)
  • Push-ups x12 (4 rounds)
  • Air squats x20 (4 rounds)
  • Plank walkouts x10 (4 rounds)
  • Jump rope speed x1 min (4 rounds)

Day 2

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: Arm swings + jumping jacks (3 minutes)
  • Ladder drill: hopscotch feet (5 rounds)
  • Wall sit x1 min (5 rounds)
  • Mountain climbers x30 (5 rounds)
  • Plank taps x20 (5 rounds)

Day 3

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: High skip + Lateral lunges (5 minutes)
  • Push-up holds x10 sec hold x3 (4 rounds)
  • Lunges x12 each leg (4 rounds)
  • Bicycle crunches x25 (4 rounds)
  • Jump rope freestyle x45 sec (4 rounds)

Day 4

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: Jog + dynamic stretch routine
  • Bear crawl 10 yds x2 (4 rounds)
  • Squat jump + pause x10 (4 rounds)
  • Plank punches x20 (4 rounds)
  • Ladder drill: lateral hops (4 rounds)

Day 5

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: Light jog + jump rope (5 minutes)
  • Push-ups x15 (4 rounds)
  • Side lunges x10 each side (4 rounds)
  • Superman x30 sec hold (4 rounds)
  • Agility ladder: sprint in/out (4 rounds)

Day 6

"Have I not commanded you? Be strong and courageous." - Joshua 1:9

  • Warm-Up: Quick feet in place (30 seconds x 10)
  • Push-ups to side step x10 (4 rounds)
  • Jump squats x10 (4 rounds)
  • V-ups x15 (4 rounds)
  • Jump rope x1 min (4 rounds)
Week 6

Day 1

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: High knees + butt kicks (5 minutes)
  • Push-ups x15 (5 rounds)
  • Step-ups (on low box) x10 each leg (5 rounds)
  • Mountain climbers x30 (5 rounds)
  • Jump rope endurance x1 min (5 rounds)

Day 2

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Light jog + jumping jacks (4 minutes)
  • Plank with shoulder taps x20 (5 rounds)
  • Wall sit x45 sec (5 rounds)
  • Lateral bounds x12 each side (5 rounds)
  • Ladder drill: single-leg hops (5 rounds)

Day 3

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Jump rope x1 min (5 rounds)
  • Burpees x10 (5 rounds)
  • Lunges with reach x12 (5 rounds)
  • Flutter kicks x30 sec (5 rounds)
  • Agility ladder: 2 feet in, 2 out (5 rounds)

Day 4

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: Arm circles + jog in place (5 minutes)
  • Push-up hold with knee tuck x10 (5 rounds)
  • Box jumps x10 (5 rounds)
  • Side planks x20 sec/side (5 rounds)
  • Jump rope double unders (or fast bounce) x30 sec (5 rounds)

Day 5

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: High skips + quick feet (30 seconds x 5)
  • Bear crawl races 10 yds x2 (5 rounds)
  • Jump squats x12 (5 rounds)
  • Crunches x25 (5 rounds)
  • Ladder drill: diagonal shuffle (5 rounds)

Day 6

"Let us run with endurance the race that is set before us." - Hebrews 12:1

  • Warm-Up: High knees + arm swings (3 minutes)
  • Incline push-ups (on box) x15 (5 rounds)
  • Lunges x10 each leg (5 rounds)
  • Bicycle crunches x30 (5 rounds)
  • Jump rope speed round x45 sec (5 rounds)
Week 7

Day 1

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog laps or shuttle runs (total 1/2 mile)
  • Push-ups x20 (4 rounds)
  • Skater jumps x12 (4 rounds)
  • Leg raises x20 (4 rounds)
  • Ladder drill: quick shuffle (4 rounds)

Day 2

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jump rope + arm swings (5 minutes)
  • Burpees x12 (4 rounds)
  • Plank jacks x20 (4 rounds)
  • Side lunges x10 each leg (4 rounds)
  • Jump rope crisscross x30 sec (4 rounds)

Day 3

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog in place + High skips (5 minutes)
  • Wall sits x45 sec (5 rounds)
  • Mountain climbers x30 (5 rounds)
  • Russian twists x20 (5 rounds)
  • Ladder drill: icky shuffle (5 rounds)

Day 4

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jumping jacks + lunges (3 minutes)
  • Bear crawl x15 yards (4 rounds)
  • Jump squats x15 (4 rounds)
  • Plank with reach x12 each arm (4 rounds)
  • Jump rope alternate feet x45 sec (4 rounds)

Day 5

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: Jog in place + Frankensteins (3 minutes)
  • Push-ups with claps x10 (4 rounds)
  • Lateral bounds x15 each side< (4 rounds)/li>
  • Crunches x30 (4 rounds)
  • Ladder drill: forward sprint/backpedal x 15 yards (4 rounds)

Day 6

"Whatever you do, work heartily, as for the Lord and not for men." - Colossians 3:23

  • Warm-Up: High knees + butt kicks (3 minutes)
  • Squat jumps x12 (4 rounds)
  • Inchworms x6 (4 rounds)
  • Flutter kicks x30 sec (4 rounds)
  • Jump rope speed drill x1 min (4 rounds)
Week 8

Day 1

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Jog laps + skips (3 minutes)
  • Push-ups x20 (3 rounds)
  • Jump rope high knees x1 min (3 rounds)
  • Side plank x30 sec each side(5 rounds)
  • Ladder drill: scissors/chops (8 rounds)

Day 2

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Jumping jacks + Frankensteins(3 rounds)
  • Burpees x10 (3 rounds)
  • Bear crawl x20 yards (3 rounds)
  • Leg raises x25 (3 rounds)
  • Jump rope double jumps x30 sec (3 rounds)

Day 3

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Jog in place + high knees (3 minutes)
  • Squat pulses x20 (3 rounds)
  • Mountain climbers x30 (3 rounds)
  • Crunches x30 (3 rounds)
  • Ladder drill: zigzag sprint (8 rounds)

Day 4

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Jump rope + skips (3 minutes)
  • Push-up with rotation x10 (3 rounds)
  • Jump squats x15 (3 rounds)
  • Flutter kicks x45 sec (3 rounds)
  • Jump rope crisscross x45 sec (3 rounds)

Day 5

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Skips + walking lunges (3 minutes)
  • Wall sit x60 sec (3 rounds)
  • Broad jumps x10 (3 rounds)
  • V-ups x20 (3 rounds)
  • Ladder drill: 2 in 2 out (8 rounds)

Day 6

"Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord." - 1 Corinthians 15:58

  • Warm-Up: Arm circles + skips (3 minutes)
  • Bear crawl x15 yards (3 rounds)
  • Push-ups x15 (5 rounds)
  • Side plank dips x12 each side (3 rounds)
  • Jump rope freestyle x1 min (3 rounds)