Working out

This is a small part of the training regimen facing Danielle Tenaglia.

Typical week

(subject to slight changes)

Sunday Game with club soccer team (2 hours)

Monday Recovery (light jog, 1 hour), strength training (1-2 hours), core workout (half-hour)

Tuesday Anaerobic workout (1 hour)

Wednesday Aerobic workout, core workout (2 hours)

Thursday Anaerobic workout, strength training (2 hours)

Friday Speed and agility workouts, core workout (2 hours)

Saturday Rest

Typical core workout 20 reverse crunches, 30 reverse trunk rotations, 20 sit-ups, 24 alternating Supermans, 20 reverse crunches, 30 Russian twists, 20 sky touches, 24 Spyders, 30 T-stability rolls

Typical anaerobic workout 8 30-yard sprints (20 seconds rest in between) 1:30 rest, 6 40-yard sprints (20 seconds rest in between) 1:30 rest, 3 90-second sprints around field (90 seconds rest in between)

Typical aerobic workout 5 minutes running at 160 beats per minute (heart rate), 40 seconds at 90 percent maximum heart rate, 40 seconds at 70 percent, 10-second walk. Repeat six times, four minutes rest, repeat six more times