I want to get in the most hardcore shape for volleyball?

Question

what's a hard workout that will completely kick my *** and get me in shape fast

Answer 1

I actually just made a summer work out list...

:)

Stretch

    Run 1 to 1 ½ miles around the neighborhood

    Jump rope for five minutes, three minutes left, three minutes right.

  Stretch

  Abs – Crunches: 50 regular

                              50 legs left

               50 legs to right

               50 elbow to opposite knee    

               50 legs straight

               50 regular

          Repeat twice!

  Sit ups: 3 x 25

Other: lay straight push up body and lay on forearms

           Time: 1 minute; three times

            Leg lifts

            Q: 3 x 25

Calves – Step ups

                Time: 1 minute; three times

              Toe Raises

              Time: 30 seconds; three times

Sprints – Start at garage sprint to first line, back, sprint across driveway

      Start at garage sprint to first line, second line, back, sprint across driveway

      Start at garage sprint to first line, second line, third line, back, sprint across driveway

      Start at garage sprint to first line, second line, third line, end, back, sprint across driveway

               Q: two sets

           *Always race to other end of driveway

TAKE A FIVE MINUTE BREAK FOR WATER AND STRETCHING

Pushups – 10 shoulder with the part

                  10 diamonds

                  10 arms wide

                  10 peanut rolls

                  ATTEMPT 5 army claps in a row!

Wall jumps (verticle)- 30 seconds wall jumps

                     45 seconds wall jumps

         1 minute wall jumps

         1 minute 30 seconds wall jumps

3 minutes of wall sits

Answer 2

if you want to be in shape for the upcoming season here is a simple plan that may help you. i will not include reps, because you should do as many as you can, and the number should increase throughout the summer.

light jog-around the block

stretch

push ups

crunches

pull ups

planks (holding your body parallel to the ground on your elbows)

leg lifts (six inches, one foot, out, flutter kick, repeat)

5 yard sprints

10 yard sprints

25 yard sprints

50 yard sprints

push ups

crunches

pull ups

50 yard lunges

wall sits

10 min break (eat something light)

push ups

crunches

planks

leg lifts

5 yard sprints

10 yard sprints

25 yard sprints

50 yard sprints

push ups

crunches

pull ups

50 yard lunges

wall sits

2 mile run

stretch

drain your legs (like sitting up against a wall, except the wall is the ground, so your legs should be in the air, this will keep you from getting sore)

as i said, i did not include reps, so you can decide how many. the main thing is to push through the pain and not give up. you don't have to do everything in the program on every day. have fun, and stay in shape.

Answer 3

That one sounds great to me!!