Sample Workout 002

For this workout you’ll need a medicine ball.

Focus: Core

Movements: Rotation

A strong body starts with a strong core. In training there is a concept called “core to extremity” meaning every movement starts with the core, so let’s work it!

Let’s get warm.

This should take around 10 minutes-ish.

Perform two sets of each of the following exercises:

Pushup Toe Tap - 5 Reps each arm (10 pushups). If you can’t perform 10 pushups double the toe taps or put your arms on a bench or an elevated surface.
Windmills - 10 Reps each arm. Keep your eyes on the hand thats up and keep a soft bend in your knees.
Med Ball Leg Raises - 15 Reps. Bring your legs up fast and control them down slow. Bend knees to scale.

Feel The Burn.

Perform three sets of each of the following exercises.

Do your best to perform all 3 exercises with 1-2min of rest between rounds.

Slam Ball -15-20 Reps. Follow the ball down into a squat and try and catch it on the “bounce” - Slam it hard!
Russian Twist- 12-15 Reps each side. If you need to keep your feet on the ground thats fine.
V-Up - 8-10 Reps. To scale, bend knees but make sure you control down slowly!