College prep course

College prep course

Kristin Igoe's typical workout, blow-by-blow, on a day with weight lifting.

2 p.m. Bench press (10 minutes)

2:10 p.m. Free weights, dumbbell rows (10 minutes)

2:20 p.m. Dumbbell lunges (10 minutes)

2:30 p.m. Move to machines, lateral pull downs (5 minutes)

2:35 p.m. Leg press (5 minutes)

2:40 p.m. Seated rows for arm and back work (10 minutes)

2:50 p.m. Ab workout with mats; example: crunches, medicine ball sit-ups, (10 minutes)

3 p.m. One warm-up lap (5 minutes)

3:05 p.m. Regular stretching, example: hamstring stretch and hip flexor stretch (10 minutes)

3:15 p.m. Move to dynamic stretching, i.e. butt kicks, high knees, and then lunges (10 minutes)

3:25 p.m. Sprints; example: two 10-yarders and then two 40-yarders; field sprints, sprint to the 30-yard mark, jog to the next, then sprint to the end zone four times; followed by sideways shuffles, shuttle runs, or suicide sprints

Note: On days with no sprints, Igoe runs 2 to 3 miles.