Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Seth #2

My good friend, Seth, came over again the other day for another workout, and of course I had to use the ol’ Slosh Tube again. Don’t fret if you have not made one yet. Just substitute a heavy weight. If you live in the cold part of the year, I bet you have a bag of salt for melting ice. Otherwise, just put a bunch of heavy junk in a beach bag.  Use the bag instead of the Slosh Tube and you’re all set. 

I did use 3 other pieces of equipment: an 8 lb Medicine Ball, a Pull-up bar, and a Physioball. If you don’t have the Medicine Ball, you can just do Sit-up Stand-up Tuck Jumps in lieu of the Medicine Ball Sit-up Stand-up Slams. If you don’t have a Physioball, you are going to have to get a little more creative with the replacements. Check out my Exercise page for ideas.

For Circuit #2, we switched positions (1 of us ran with the Slosh Tube, while the other did an exercise…then switch).  If you are working out alone, just go through each exercise as a list and do the exercises for the estimated time it took to run the 150 yards with the Slosh Tube.

CIRCUIT#1
10 Physioball Knee Tucks
10 yards of Alligator Walk
10 – each side – Physioball Knee Rotations
10 Frog Jumps
 
CIRCUIT #2
#1 150 yard Slosh Tube carry (do as many Presses with it as you can)
#2 Medicine Ball Sit-up Stand-up Slams
switch
#1 150 yard Slosh Tube carry (hold it in a front Squat position – in front of you under your chin)
#2 Burpees
switch
#1 150 yard Slosh Tube carry (any kind – we liked a rear Squat position the best)
#2 Air Squats
 
CIRCUIT #3
20 Hindu Push-ups
5 Pull-ups
20 Mountain Climbers
5 Chin-ups
20  Squat Jumps
20 Spiderman Push-ups
5 Pull-ups
20 – each side – Lunge Twists (no weight)
20 Twist Push-ups
5 – each side – Twist Knees to Elbows (touch knee to opposite elbow)
 
CIRCUIT #4 (bonus)
Person #1 ran 150 yards
Person #2 Physioball Balance
switch
 
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