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No Hockey, No Problem: Connor McDavid 15-Minute Workouts

Connor McDavid 15-Minute Body-weight Workouts

Over the past month, NHL Superstar Connor McDavid has posted one 15-minute bodyweight workout per week, giving young players four different workouts they can do alone or in combination with other workouts we have posted here to keep fit and active during the COVID-19 shutdown. We thought it would make things easier to post all four of his workouts in one place with links to the videos demonstrating the exercises. 

Feel free to combine one full-body workout with another more-specific workout to create a nice 30-minute program for a day. Or you could always do one in the morning or one in the afternoon or combine one with the interval running program we posted a few weeks ago. 

Of course, you also can do a workout and head to the garage or basement or driveway right away and try some of the off-ice skills and shooting drills we posted previously.

The key is to stay active and keep those hockey muscles working so that you are one step ahead whenever the ice rinks open.

At the bottom of the page you will find links to our past workout posts, and don't forget to warm up!

 

Examples of warm-up movements:

  • 30 jumping jacks
  • jogging in place or slow jogging
  • high-knees walking/running with arm swing or arm pump
  • walking lunges (backward and forward), core tight, back straight, twist before after each
  • high-knees skipping with exaggerated arm swing
  • long-stride bounding with exaggerated arm swing
  • large arm circles
  • small arm circles
  • single-leg hip circles 10-12 each side
  • zombie squat arms straight out, reach through legs and stand back up 10-12 reps
  • mountain climbers

There are many more options. Feel free to do whatever gets your heart rate up, loosens most joints and muscle groups and gets a little bit of a sweat started. If you have a treadmill or stationary bike you can warm up using those as well, but make sure you get all body parts moving and warm before starting any workout. Your warm-up should last 5-6 minutes.

 

Connor McDavid Workout #1 – Full Body

  • Body-weight Squats x 10

  • Wall Sit 45 seconds

  • Push-ups x 10

  • Split-squad hold 30 seconds each side

 

CLICK HERE FOR VIDEO

Repeat four times or go for 15 minutes and work your way up!

 

Connor McDavid Workout #2 – Back, Legs, Core

  • Back burn  45 seconds

  • Lunges x 10 each leg

  • Plank 45 seconds

  • Side plank 30 seconds

 

Perform one after another with no rest.

Repeat four times or go for 15 minutes and work your way up!

CLICK HERE FOR VIDEO 

 

Connor McDavid Workout #3 – Full Body

  • Push-ups x 10
  • Glute Bridge x 10 each leg

  • Lunges x 10 each leg

  • Squats x 10

 

Repeat four times or go for 15 minutes and work your way up!

CLICK HERE FOR VIDEO

 

Connor McDavid Workout #4 – Back, Glutes, Core

  • Single-leg Glute Bridge x 10 each leg

  • Side Plank x 30 sec. each side

  • Shoulder Taps x 10 each shoulder

  • Back Burn x 5

 

Perform one after another with no rest.

Repeat four times or go for 15 minutes and work your way up!

CLICK HERE FOR VIDEO

 

PREVIOUS WORKOUT POSTS:

Weekly Workout #1

Weekly Workout #2 - Interval Running

Weekly Workout #3 

Hockey at Home #1

 

 

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