I was asked very last-minute yesterday to sub the 1pm Athletic Conditioning class at the Morrison Y. Below is what I came up with VERY quickly yesterday morning after church. We worked our tails off, as usual! This is a great one to try on your own in your backyard.
Equipment: Medicine Ball
WARM-UP:
3 Rounds - (1 min. ea. of all 3 exercises, then 45 sec. ea., then 30 sec. ea.)
- Sumo Squat: MB Side-to-Side Rush Center
- MB Elbow Plank Roll-Out (mod: MB Hand Plank Hold)
- 30 sec. ea. - 22 sec. ea. - 15 sec. ea. x Step-Back Lunge to MB Knee-Up
MAIN OUTDOOR SET:
#1: LUNGE COUNTDOWN + SPRINT-BACKS (@ pavilion gravel hill)
- 20 x Walking Lunge (w/ MB Overhead) up hill (+ 5 x Med Ball Push-Up)/ Sprint back down hill to start
- 19 x Walking Lunge up hill (+ 5 x Push-Up)/ Sprint back down hill to start
- 18 x Walking Lunge up hill (+ 5 x Push-Up)/ Sprint back down hill to start
- ...all the way to 1 x Walking Lunge up hill (+ 5 x Push-Up)/ Sprint back
#2: FROG HOP COUNTDOWN + SPRINT-BACKS (@ lower field)
- 15 x MB Squat Swing Frog Hop/ MB Sprint back to start line
- 14 x MB Squat Swing Frog Hop/ MB Sprint back to start line
- 13 x MB Squat Swing Frog Hop/ MB Sprint back to start line
- ...all the way to 1 x MB Squat Swing Frog Hop/ MB Sprint back to start line
#3: BURPEE COUNTDOWN + BACK PEDAL-BACKS (@ lower field)
- 10 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- 9 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- 8 x Burpee-2x Backward Jumps/ Back Pedal back to start line
- ...all the way to 1 x 2x Backward Jumps/ Back Pedal back to start line
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