Welcome to Terre Haute Intensity Resistance and Sports Training (THIRST).
We are a locally owned and operated fitness and performance facility located in Terre Haute, Indiana. We strive to provide world class coaching and fitness services to the greater Wabash Valley community, using scientific and practical applications to help people of all levels and desires to reach their fullest potential, whether that be on the field/court, or just in life.
This online resource is designed to be able to help you perform some basic exercises at home to help improve your performance, weight loss, build muscle and strength with minimal to no equipment.
We would highly recommend purchasing or picking up bands if at all possible, as these will expand your ability to perform more exercises and also add more resistance and difficulty to the exercises you can already do.
If you do not have access to bands, this is okay. Look around your home and see if you have any of the following that you can use:
Chair/Box
Door Knob, Pole, or Leg of Table/Chair
Books
Case(s) of Water or Beverages
Gallon of Water/Milk
Furniture Sliders
Back Pack (add books and magazine to weight it)
These workouts are designed for the average elementary age athlete. Below are the provided workouts. If you are a THIRST athlete, do your best to perform your standardized warm up you have been prescribed from your coach.
A1) Lateral Line Hops – 3×20 Seconds
A2) Jumping Jacks – 3×10
Rest 30-45 seconds
B1) Goblet/Bodyweight Box Squat – 3×15 Seconds
B2) Hands Elevated Push Ups – 3 x Max Reps
Rest 30-45 seconds
C1) Band Pull Aparts – 3×15
C2) Half Kneeling Overhead Press – 3×10-12 per side
Rest 30-45 seconds
D1) Single Leg Glute Bridge – 3 x Max Reps Per Leg
D2) Deadbug Hold – 3 x 10 Seconds Per Side
D3) Hands Elevated Mountain Climbers – 3×15 Seconds
Rest 45-60 seconds
A1) Bodyweight Vertical Jumps – 4×6
A2) Plank Hold From Knees – 4 x Max Time
Rest 30-45 seconds
B1) Split Squats – 3 x Max Per Leg
B2) Seated Band Row – 3 x Max Reps
Rest 30-45 seconds
C1) Lateral Lunge to Box/Chair – 3×12 per leg
C2) Bird Dog – 3×6 per side
Rest 30-45 seconds
D1) Glute Bridges (add weight if you can) – 3 x Max Reps
D2) Side Plank From Knees – 3 x Max Time Per Side
D3) Band Face Pulls – 3×12
Rest 45-60 Seconds