BOOT CAMP 9/22/09

OUTDOOR MEDICINE BALL WORKOUT



STATION #1: LOWER/UPPER BODY STRENGTH COMBO

• Squat, lift R knee, bringing ball overhead
• Squat, lift R leg to side, bringing ball from R shoulder to L hip
• Squat, press R leg to rear, doing bicep curl with ball
• Squat, press ball out from chest

Do 8 reps of each exercise, then switch to L. Repeat circuit total of 2-3x.

STATION #2: CARDIO SKATERS/UPPER BODY RECOVERY

• Holding ball to chest, hop out wide side to side for 1 minute
• Step touch while pressing ball straight out from chest 8x
• Hinge at hips, scap squeezes 8x, football holds R & L 8x

Repeat circuit total of 2-3x.

STATION #3: CORE/CARDIO/UPPER BODY BENCH CIRCUIT

• High plank 10 slow counts
• High plank, knee in to opposite elbow, 10x
• Mountain climbers, 10x
• Push-ups 10x
• Tri-dips 10x

Repeat circuit total of 2-3x (all done without ball)

STATION #5: BICEPS CURL & TOSS AND LOWER BODY CARDIO BLAST
Biceps Curl & Toss: Hold ball in one palm, come to top of bicep curl and toss ball to other palm, lower, then do with other side. Repeat total of 12x. Then:

• Hold med ball, squat 8x
• Add ball toss 8x
• Hold med ball, squat jumps 8x
• Add ball toss 8x
• Repeat a total of 4x, no breaks!

Repeat Bicep Curl & Toss.

STATION #6: SMASH-DOWNS & STAR PASSES

Smash-Downs: Holding ball OH, quickly lower ball between legs, bending knees, come back to standing, lifting heels off ground as you bring ball OH, 15x.
Star Pass: Ball in L hand, extend both arms at shoulder. Lift R leg out to side, lift ball OH as you pass ball OH to R hand. Lower R arm back out to side, lifting L leg out to side, 8x.

Repeat Smash-downs and Star Pass a total of 2x.

STATION #7: GLUTES/HAMSTRINGS/INNER THIGHS/CORE

1. Standing Med Ball Rotations (obliques) 16x
2. Bridge-Ups, One Foot on Ball (hams) 16x R & L
3. Bridge-Ups, Ball Between Thighs (inner thighs/glutes) 16x
4. Ball Roll-ups to Knee 8x (abs)
5. Crunches, ball at chest 8x (abs), then:

• add knee to elbow 8x
• add straight leg, straight arm 8x
• alternate knee/straight leg move 8x

Repeat from Crunches, and do other leg.