Wrestler Home Workouts

Time: 15–20 Minutes

Location: Home, Backyard, Park, or Gym Space

No Equipment Needed

Summer isn’t break time, it’s build time. Stay active, stay strong, and come into next season ready to dominate the mat!

1. Warm-Up ( 3 Minutes )

Get the blood flowing:

• Jumping Jacks – 30 seconds

• Arm Circles (forward/back) – 30 seconds each

• Lunges with Reach – 10 each side

• Jog in Place – 1 minute

2. Summer Strength Circuit ( 2 – 3 Rounds )

Perform each move for 30–45 seconds

Rest 15–30 seconds between exercises

• Push-Ups

• Bodyweight Squats

• Plank Hold

• Burpees

• Superman Hold

• Jumping Lunges or Alternating Step-Back Lunges

• Sit-Ups or Crunches

• Mountain Climbers

Bonus Finisher:

• Sprint in place for 30 seconds

• Rest 15

• Repeat x3

3. Cool Down & Stretch ( 3 – 5 Minutes )

Help your muscles recover and grow:

• Hamstring Stretch – 30 sec per leg

• Shoulder Stretch – 30 sec per arm

• Arm Across Chest – 30 sec

• Butterfly Stretch – 30 sec

• Neck Rolls & Deep Breathing – 5 slow breaths

Summer Tips for Wrestlers:

Hydrate often ( especially outdoors! )

Train 3 – 4 times per week, consistency beats intensity

Eat clean: protein, veggies, fruits, and healthy carbs

Stay active: play other sports, swim, hike, or bike

Get sleep, it’s part of recovery!

The mat rewards those who don’t take the summer off.