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