WEEKLY WORKOUT: Workout #6 For Team 13

If you haven’t already – it’s time to get back in the swing of things, people!

This is the final workout in the Team 13 Challenge.  By now you have lots of different ideas about how to push yourself in ways you may not have thought of before.  This week is no different, as we take a toy we’ve used before (the medicine ball) and use it in entirely new ways.

This workout begins with two Tabata rounds (remember – you should be SUCKING AIR) and then moves on to High Intensity Interval Training using the hard-harder-hardest protocol.

Our thanks to trainer Irene McCormick for creating these workouts for us, and to the Riverfront YMCA for hosting us.  Enjoy!

Equipment – HITT, Medicine Ball

 Tabata Interval #1  -  8 times 20 seconds work; 10 seconds recovery

                                    Brazilian Lunge 20/10  right leg 2x

                                    Twist 20/10  2x

                                    Brazilian Lunge 20/10 left leg 2x

                                    Twist 20/10  2x

Tabata Interval # 2  –  8 times 20 seconds work; 10 seconds recovery

                                   Punch w/plié hop 20/10  right arm

                                    Punch w/plié hop 20/10  left arm

                                    Speed bag/run  20/10

                                    Speed bag/run  20/10

                                    Punch w/plié hop  20/10  right arm

                                    Punch/plié hop  20/10  left arm

                                    Speed bag/run  20/10

                                    Speed bag/run  20/10

Medicine Ball Drills #1 – Hard – harder – hardest

Exercise #1               Step tap  40 sec work; 20 sec recovery

Exercise #2               Hop & pull  30 sec work; 15 sec recovery

Exercise #3               Hop & pull w/high knee  20 sec work; 10 sec recovery

Medicine Ball Drills #2 – Hard – harder – hardest           

Exercise #1               Basketball figure 8   40 /20

Exercise #2               Messy lunges    30/15

Exercise #3               Squat hop    20/10

Medicine Ball Drills #3 - Hard – harder – hardest

Exercise #1               Double step touch  40 /20

Exercise #2               Sports shuffle  30 /15

Exercise #3               Sports shuffle + jump shot  20 /10

Medicine Ball Drills #4 – Hard – harder – hardest

Exercise #1               Squats    40 /20

Exercise #2               Squat & lift   30 /15

Exercise #3               Squat & hold  20 /10

Medicine Ball Drills #5 - Hard – harder – hardest

Exercise #1               Standing ball twist  40 /20

Exercise #2               Ball reach + leg extension  30 /15

Exercise #3               Ski twist  20 /10

Medicine Ball Drills #6 - Hard – harder – hardest

Exercise  #1              Wood chop  40/20

Exercise #2               Squat + knee lifts  30/15

Exercise #3               Squat + front kicks  20/10

Medicine Ball Drills #7 - Hard – harder – hardest

Exercise #1               Tap back  40/20

Exercise #2               Tap + hop  30/15

Exercise #3               Tap + power hop + speed  20/10

Medicine Ball Drills #8 - Hard – harder – hardest

Exercise #1               Messy lunges  40/20

Exercise #2               Messy lunge + ball roll  30/15

Exercise #3               Plank  20/10

Bonus Round  – Push-ups  3 sets of 5 reps using ball as a target

 

Flexibility  - Yoga-Based Stretches



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