Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Up and down the cones

NEEDED EQUIPMENT: Medicine Ball, cones or markers
Place 10 cones in a straight line about 5 to 10 yards apart.
Run from cone #1 to cone #10 and back to cone #1(circuits 1 & 2, you need to hold your Medicine Ball the entire time you’re running).
At cone #1, perform the listed exercise.
Run from cone #1 to cone #10 and this time back to cone #2 (still holding your Medicine Ball for circuits 1 & 2).
At cone #2, perform the 2nd listed exercise.
Continue running to cone #10 and back to a new cone and alternating the exercises.
For example, cones 1, 3, 5, 7, and 9 in circuit #1 have you doing Medicine Ball Sit-up Stand-up Slams, while cones 2, 4, 6, 8, and 10 have you doing Hindu Push-ups.
10 Medicine Ball Sit-up Stand-up Slams (odd # cones)
5 Hindu Push-ups (even # cones)
10 Medicine Ball V-sit Twists (odd # cones)
5 Burpees (even # cones)
CIRCUIT #3 – no Medicine Ball
5 Push-ups (odd # cones)
5 Siamese Squats (even # cones)

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