NEEDED EQUIPMENT: Clubbells, Medicine Balls, and cones (8 large, 10 small – or something else distinguishable)PREPARATION: Place all 18 cones in a circular pattern about 100 yards long. Alternate between the “large” cones and the “small” cones in a randomish pattern. Then place your Clubell at one of the cones. Do the same for a Medicine Ball. If you are doing this with others, place their Clubbells and Medicine Balls at different cones. CIRCUIT #1 RULES: Run the 100 yards, stopping at each cone. If it is a “large cone” do the large cone exercise for that round. When you stop at a “small cone” do the small cone exercise for that round. When you reach a cone with your Clubbell, do not do the cone exercise, but do the Clubbell exercise instead. Same thing for the Medicine Ball. ROUND 1 large cone = 5 Burpees small cone = 20 – each side – Slaloms Clubbell = 10 – each side – Torch Press Medicine Ball = 10 – each side – Sliders ROUND 2 large cone = 6 Goat Jumps small cone = 12 Leg Raises Clubbell = 12 – each side – Rear Lunge Pendulum Medicine Ball = 20 – each side – V-Sit Twists ROUND 3 large cone = 5 Hindu Push-ups small cone = 5 – each side – Side Bridge Knee Tuck Clubbell = 10 – each side – Inside Pendulum Medicine Ball = 10 Thrusters ROUND 4 large cone = 5 Donkey Kicks small cone = 10 – each side – Crab Crunch Clubbell = 10 – each side – Alternating Shield Cast Medicine Ball = 20 Slams ROUND 5 large cone = 10 – each side – Lunge Walks small cone = 10 Pike Push-ups Clubbell = 10 – each side – Outside Pendulum Medicine Ball = 20 Slams CIRCUIT #2 Sprint the entire 100 yards loop, touching all 8 “large cones” and doing 1 Sprawl at each “small cone.” Repeat If you have partners, you can do V-Sits until the other person completes the loop and then switch.
fun with cones
- Post Author:kemmefitness
- Post published:June 30, 2013
- Post Category:Choose a workout
- Post Comments:0 Comments
Tags: at home, bodyweight, bootcamp, Burpees, Clubbell, functional fitness, Medicine Ball, Runners