co-ed homemade equipment workout
November 8, 2011
This Functional Fitness workout could be hard to reproduce unless you have 2 or 4 people and some homemade equipment. Get a free copy of “The Low Cost Gym” for making your own equipment cheap if you haven’t already. Of course, if you like the format, you can replace the exercises from the Exercise Page.
NEEDED EQUIPMENT: Medicine Ball, Physioball, Mini Slosh Tube, Macebell, and Heavy Bar.
CIRCUIT #1 Men: 10 – each side – Heavy Bar 1 Leg Romanian Deadlift 10 – each side – Macebell Half Spin with Squat 10 – each side – Heavy Bar Lunge Twists 10 – each side – Macebell Shoveling 20 Heavy Bar Press 10 – each side – Macebell Overhead Pass with Squat Women: 20 Mini Slosh Tube Samurai Chop 20 Physioball Dips (or 10 each leg if 1 leg) 10 – each side – Mini Slosh Tube Crane 10 – each side – Physioball Russian Twist 10 – each side – Mini Slosh Tube Overhead Pass with Squat 10 – each side – Physioball Mountain Climbers CIRCUIT #2 30 seconds each exercise Physioball 1 Leg Sit ups Medicine Ball Sit-up Stand-up Slams Side Bridge Left Air Squats CIRCUIT #3 30 seconds each exercise Physioball Balance Medicine Ball Sliders Side Bridge Right Brazilian Crunch CIRCUIT #4 30 seconds each exercise Physioball Explosive Push-ups Medicine Ball Thrusters Wall Sit Lateral Bound CIRCUIT #5 4 runs around the house (or we did 100 ft sprints and back for 1 rep) 20 Scissor Kicks 3 runs around the house 20 Side Lunges (10 each side) 2 runs around the house 20 Scissor Kicks 1 run around the house 20 Side LungesShare this:
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