A Functional Fitness workout with Medicine Balls
NEEDED EQUIPMENT: Medicine Ball(s) and cones or markers SET UP: Set up 10 cones about 5 yards apart CIRCUIT #1 Sprint to cone #5, return, and do 5 Burpees Sprint to cone #4, return, and do 4 Burpees Sprint to cone #3, return, and do 3 Burpees Sprint to cone #2, return, and do 2 Burpees Sprint to cone #1, return and do 1 Burpee CIRCUIT #2 Sprint to cone #10, return, and do 10 Jump Squats Sprint to cone #9, return, and do 9 Jump Squats Continue descending to cone #1 as in Circuit #1 CIRCUIT #3 Sprint to cone #5, return, and do 5 Donkey Kicks Sprint to cone #4, return, and do 4 Donkey Kicks Continue descending to cone #1 as in Circuit #1 CIRCUIT #4 Sprint to cone #5, return, and do 5 Hindu Push-ups Sprint to cone #4, return, and do 4 Hindu Push-ups Continue descending to cone #1 as in Circuit #1 CIRCUIT #5 Sprint to cone #10, return, and do 10 Mountain Climbers Sprint to cone #9, return, and do 9 Mountain Climbers Continue descending to cone #1 as in Circuit #1 CIRCUIT #6 RULES: For round #1, throw the Medicine Ball as hard as you can along the cones by throwing it on your left side. For round #2, throw the Medicine Ball from your right side. With each throw, divide the number of repetitions of the below exercises by the number of cones you made it past with your Medicine Ball. For example, you would start out throwing the Medicine Ball from your left side. If you made it past 5 cones, you can divide the 50 reps of Rowbaots by the #5 (number of cones you past). Therefore you would do 10 Rowboats (50 ÷ 5 = 10). Retrieve your Medicine Ball, return to the starting point, and do the 10 reps of Rowboats. Next, you throw the Medicine Ball again from your left side and divide the reps of 50 Ice Skaters by the number of cones you past. Don’t forget to retrieve your ball before doing the exercises. EXERCISES: 50 Rowboats 50 – each side – Ice Skaters 20 Pike Push-ups 50 Leg Raises 20 Spiderman Push-ups 20 – each side – Split Squat Jumps 20 Sidestep Push-ups X2 (remember, round 1 is throwing from your left side, round 2 is throwing from your right side)Bootcamp – medicine ball
- Post Author:kemmefitness
- Post published:October 10, 2012
- Post Category:Choose a workout
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