For today’s workout, the only piece of equipment you will need is a medicine ball. If possible, complete this workout with a partner. They will challenge you to push yourself. Also, the ‘medicine ball throws’ portion of the workout is best completed by alternating throws with a partner.
The key to the dynamic core circuit is maintaining a straight back throughout the entire workout while keeping your hips square to the ground. Avoid the naturally tendency to swing the hips open as the exercises get more difficult and you being to get tired.
Medicine Ball and Burpees
General Warmup:
Light Jog
Dynamic Warmup:
Knee Hugs High Knees Butt Kicks Side Skips w/arms
Cross-Under Lunge High Skips Long Skips Accelerations
Lateral Shuffle Leg Swings Lunges For/Back Soccer Shuffle
Dynamic Core Circuit:
A1 – Plank (Rocking forward and backward) x 20 reps
A2 – Plank + Reach and Touch (maintain plank position while keeping you hips square to the ground then reach forward and touch the ground one hand at a time) x 20 reps
A3 – Forearms to Hands (start in the plank position on your forearms and push yourself up, one arm at a time, into the plank position on your hands) x 10 reps
A4 – Spiderman Planks (Starting in forearm plank, bring you knee to your elbow while maintaining form) x 10 reps
Medicine Ball Throws (10 reps each)
A1 – Granny toss (Squat with ball between your legs then scoop/throw the ball as high as possible)
A2 – Soccer throws (Walk forward and overhead throw like a soccer player from the sidelines)
A3 – Backwards overhead throws (squat and swing medicine ball between your legs before launching it directly overhead behind you as far as possible)
A4 – Chest pass
A5 – Lateral throws
A6 – Squat and jump throws
Strength Circuit:
Complete the 5 sets as fast as possible then break before moving on to the next set of 5.
5 Sets:
10 Medicine ball overhead Slams
5 Burpees
Break: 2-4 minutes
5 Sets:
10 Burpees
5 Medicine ball overhead slams
Cooldown Stretch
For more workouts like this, check out the “Travel Fitness” portion of our blog. As always, if you have any questions please email me at dave@lastminutevacations.ca and be sure to check out our great deals on www.lastminutevacations.ca