Tall Paul / Mr. Vancouver

30 Minute Lunchtime Workout

Have you been wanting to get a workout done outdoors, but are unsure of what you can do without all the equipment of a gym for your use? 

This workout can be done anywhere from a sunny beach to the park around the corner during your lunch break.

All you need is 1 medicine ball. If you don’t have this, it can be replaced with any sack-like object that can take the durability of a few throws into a wall.

Do 15-20 of each exercise with a minimum of 3 rounds.

 
Medicine ball front squat form. Hold the ball directly out from your chest and squat, do not let your knees go past your toes. Try to sit back in a 90 degree angle, as if an invisible chair is there.
 

Squats

Hold the ball directly out from your chest and squat, do not let your knees go past your toes. Try to sit back in a 90 degree angle, as if an invisible chair is there.

 
Medicine Ball Wood Chops Hold the ball in locked out arms  Rotate the ball in fully locked out arms from your foot to the opposite arm and back  Repeat on the opposite foot
Medicine Ball Wood Chops Hold the ball in locked out arms  Rotate the ball in fully locked out arms from your foot to the opposite arm and back  Repeat on the opposite foot
 

Criss Cross’

Hold the ball in locked out arms 

Rotate the ball in fully locked out arms from your foot to the opposite arm and back

Repeat on the opposite foot

 
Push Up to Knee Drives   Do a push up on top of the ball  When in the bottom half of a push up, extend your knee up to chest  Drive your leg back to starting position and finish the push up
 

Push Up to Knee Drives

Do a push up on top of the ball

When in the bottom half of a push up, extend your knee up to chest

Drive your leg back to starting position and finish the push up

 
Jump back and forth over the medicine ball  Over and back counts as one rep
 

Jumps

Jump back and forth over the ball 

Over and back counts as one rep

 
Medicine Ball Power Throws   Hold the medicine ball in a power stance with hands in mid-section  Have the wall to your side  Pivot your feet and rotate your core to extend your arm  “Shove” the ball into the wall beside you
Medicine Ball Power Throws   Hold the medicine ball in a power stance with hands in mid-section  Have the wall to your side  Pivot your feet and rotate your core to extend your arm  “Shove” the ball into the wall beside you
 

Power Throws

Hold the ball in a power stance with hands in mid-section

Have the wall to your side

Pivot your feet and rotate your core to extend your arm

“Shove” the ball into the wall beside you

Think like Street Fighter!!!