Continuing Building a Fitness Base

I had another double session on Christmas day. In the early afternoon, my sister Jen and I had about 25 minutes to get a quick workout in. We did the following in a city park in Middletown, OH. We used an eight pound medicine ball for all the exercises with a med ball.

Walk 1/4 mile to park.
Easy Lateral med ball tosses, each side.
Balance walking forwards x 4
Balance walking backwards x 4
The gauntlet! x 6
(this is done by going to a row of swings, pushing each swing in the opposiste direction, creating a gauntlet of sorts. Then run through as many times as possible before the swings stop swinging. Oh, and don't get hit by the swings!)
Various Play Ground Opstacle courses (we just made up fun ways to crawl through and over various play ground equipment).
Med Ball Chest Passes x 20
Run up Hill
Med Ball Granny Passes x 20
Run Up Hill
Med Ball Shoulder Passes x 20
Run Up Hill
Med Ball Trunk Twisting Passes x 20
Run Up Hill
Med Ball Leg/Hip Extension Rolling Passes x 10 each leg
Run Up Hill
Med Ball Alternating Squats and Granny Rolling to partner x 20
Run Up Hill

1/4 mile walk home


This work out was done on Christmas day after all the festivities and stuffing of the face! I worked out in a very basic gym (a treadmill, a couple of benches, and a few machines and some dumbbells) in the middle of a neighborhood of condos. My sister went with me just to do the eliptical and stationary bike. We had 45 minutes to get it all done.

Warm Up
Walk 1/4 mile to gym.
Eliptical
-10 minutes
-every minute switching between no hands, two hands, and one hand

Core Circuit three times through, no rest between rounds
1. Quadraped, 30 seconds each side (I did variations each time through)
2. Oblique Bridges with side flexion, 20 reps each side, moderate pace
3. Single leg squat holding 10 pound dumbbell, 12 reps each leg, moderate pace

Jump Circuit, one time through, all jumps 20 times, moderate pace
1. Wall Jumps
2. Soft Bounding (stationary) alternating legs
3. Scissor Jumps
4. Four Point Star Jumps
5. Side To Side (Right to Left to Right to ....)


Mini Circuit, 3 rounds, no rest between rounds
1. Dumbbell Bench Press, 40 pounders, 12 reps, moderate pace
2. Bent Scapular Row, single arm, 20 pounder, 12 reps, moderate pace

Mini Circuit, 3 rounds, no rest between rounds
1. Lat Pull Downs, medium weight, 12 reps, moderate pace
2. Stationary/Isometric Lunge w/ single arm shoulder press, 20 pounder, moderate pace

Eliptical
go until it says you've burned 100 calories

1/4 mile walk back