The workout for 8/11/2010.

It’s total conditioning for any sport and overall fitness. Soaked a couple of towels on this one!

Except for the medicine ball drills this is pretty much a body weight conditioning workout. Oh yeah! Try this workout at home! Well…if you dare. It won’t kill you but you’ll know you did something.

Music: Lynyrd Skynyrd. T-Shirt: Lynyrd Skynyrd.

First: We did a little warm up with some medicine ball core work and some “pop ups”.

  1. For the first exercise do a sit up, tap ball to each side and lie down, tapping the ball behind the head. The 3 taps equal 1 rep.  We do 5 reps then pass the ball to the right. We had 9 balls from 4 to 12 pounds.
  2. Lemon Squeezers with the same medicine balls. 10 reps each ball.
  3. Frog Position Pop Ups
  4. Knee Pop Ups
  5. Lunge Position Pop Ups

Second: Tabata circuit of Mountain Climbers and Push Ups.

Totally maxed the cardio with the mountain climbers and fried the triceps with the push ups!

Tabata style:  20 seconds on for maximum reps and then 10 seconds off for 8 cycles.

Third: Immediately following the Tabatas’ we do more push ups. As if we already didn’t so enough!

The type we are doing are called ground up push ups because we go all the way to the ground, pause to lift up our hands from the ground then repeat. We will be doing 4 sets of 25, 20, 15 10.

Fourth: Exercise/Sprint combo. Simply doing an exercise followed by a sprint. Our track is 25 yards long so down and back: 50 yards. Yep I can do the simple math.

2 sets of each:

  1. Push ups 10/Sprint
  2. Sit ups 10/Sprint
  3. Squat jump 10/Sprint
  4. Mountain climbers 10/Sprint

More Core/Abs: Still using the 9 med balls.

  1. Crunches with the ball over the face, 10 reps then on to the next ball.
  2. Leg Raises with the ball in hands and extended arms, 10 reps then on to the next ball.
  3. Crunches with a ball in one hand then the next, 5 reps each hand then on to the next ball.


  1. Epic Conditioning…

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  2. Bill Jones says:

    Stop by anytime!!

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