Sleds, Circuit Training, Medicine Balls and Core

Posted: April 15, 2010 in Circuit Training, Core, Exercise, High Intensity, Medicine Balls
Tags: , , , , , , , ,

Sleds, Circuit Training, Medicine Balls and Core…not a very spectacular headline but hey sometimes the creativity just wanes a bit.

So what you see is what you get from 4/14/2010!!

You want sleds? You got it. You want Circuit Training? You got it. You want Medicine Balls? You got it. You want Core work? You got it!!

So everyone was still sore from the last workout: https://jonesercise.wordpress.com/2010/04/13/total-body-beatdown/. Watch the video and you’ll see why. We never do the same routine. We always vary the training. This day was no different.

Music by The Smithereens http://www.officialsmithereens.com/ and Blue Cheer http://www.bluecheer.us/. T-Shirt: Well heck…Hanes http://www.hanes.com/Hanes/Default.aspx

Warm Up? Whoops! Guess we forgot to do a “real” warm up. That happens…occasionally. I have no defense for that except maybe that I’ve never seen my dogs warm up before they run out of the house. I’m kinda wondering if the Vikings (not the football team) warmed up before they decided to pillage the village next door…nothing to lose sleep over. Moving along…

Next: Sled Pushes. 4 sets of 25 yards. How was it? Not fun but not brutal. Pushing the sled is much harder than pulling it…hence we push!

Next: Medicine Ball Drill. Sometimes this can just get you in the gut. We had 8 balls 4 – 12 pounders. The movement is like a basketball chest pass upward right and left followed by a jump and slamming the ball as hard as you can into the ground. 3 slams = 1 rep. You had to do all the balls. We did 2 cycles. The only rest was on the way to the next ball.

Next: Circuit Training. 8 exercises, 30 seconds at each station for maximum reps. 3 cycles.

1. Incline DB Press

2. Push ups on exercise ball

3. Windshield wipers

4. Bosu Push ups

5. Barbell Curls

6. Lying Pullups

7. Triceps extension with gold theraband

8. Ab pullins on slide board

Core:

1. Sit up/Ball side to side for 5 reps then pass the ball to the right.

2. Leg Raises with ball between ankles for 5 reps then pass the ball to the right.

3. Seated Leg Raises holding the ball overhead for 10 reps then passing the ball to the right.

4. Lemon Squeezers holding ball overhead for 10 reps then passing the ball to the right.

5. Leg raises holding the ball in outstretched arms a few inches off the ground…then passing the ball to the right.

6. Table 1 minute hold

7. Unilateral Table leg parallel to the ground 30 second hold on each side

8. Unilateral Table with leg up high 30 second hold on each side

9.  One Arm Table 30 second hold on each side

10. Opposite hand to foot Table 30 second hold on each side

And the video:

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Comments
  1. Liked your post, cheers for the great info – I usually don’t reply to blog posts but loved the post. Please post more usefull stuff like this, I bookmarked you!

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