Home > Uncategorized > this ball is your friend today.

this ball is your friend today.

this morning i went to boot camp as usual.
we had it outdoors again. 🙂 working out outside is so much better than indoors. the breeze was nice too.

our trainer had us use medicine balls for pretty much the whole work out today. my shoulders will be feeling it tomorrow.

warm up:
two lap run around parking lot
dynamic drills: high knees, toe touches, butt kicks, etc…

using a 14 lb med ball (i used 12 lb)
set #1:
wall balls for 30 sec (squat and throw ball upwards on wall)
underhand wall balls for 30 sec
side toss wall ball 30 sec each side
throwdowns 30 sec (throw ball towards bottom of wall)
ball slams 30 sec

run with ball overhead down parking lot and back
then repeat set 1

set #2:
out in the field….
chest throw ball, run to it and keep throwing until you reach the first light pole (i dont know how many feet this was)
then do 20 jumping backs and repeat to starting point
squat and throw upwards as high as you can, do 20 jacks, and head back
throw ball backwards overhead, do 20 jacks, and head back

run with ball overhead down and back

set #3:
10 woodchops w/ ball each side
10 big circles w/ ball each side
10 tricep extensions w/ ball
10 squats, touch ball to ground, and jump squat up w/ ball in hands
hold plank with hands on ball
repeat

core:
hold plank, come down middle and hold, back up (5)
jack knifes 15 total
20 russian twists
repeat

this was one of the toughest work outs we’ve had yet.

i came home and refueled with oats in a mug. (all my bowls were dirty!)


in the mix: 1 packet high fiber maple & brown sugar oatmeal[out of oats :(], small chopped green apple, almond milk, 1 tsp chia seeds, 1 tsp coconut, and 1 tbsp better n peanut butter

YUM.

but 3 hours later and i’m hungry. so i grabbed a snack of 2/3 cup fage yogurt with go lean crunch cereal and a drizzle of honey

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