When it comes to training, the stadium鈥攏o matter the sport, no matter the size鈥攎ay also be the place to kick your own butt.听

鈥淭he one thing that the stadium will do is humble you. You think your legs are strong and you have a strong cardio foundation, and then you get to the middle of that climb, and then you think, 鈥榃ow,鈥欌�� says Shannon Colavecchio, the CEO of in Florida who runs groups through stadium workouts at Florida State University鈥檚 84-step .听

To change up your routine鈥攁nd work on strength, endurance, and get real close to simulating the ups and downs of outdoor terrain鈥攜ou can hit any public stadium and do the kind of workout that Colavecchio takes her groups through. (Warning: The following day, you鈥檒l want to leave extra time to get up from your chair, couch, or toilet.)

Warm up: Jog around concourse or track for 5 to 10 minutes.

Pre-stairs drills: Bodyweight squats for 30 seconds (rest for 30 seconds); burpees for 30 seconds (rest for 30 seconds). Go three times through that cycle.

Interlude: If with a group, play 5-minute game of tag. Rest for 3-5 minutes.

Stairs (big stadium): Time yourself going up and down one time. Repeat two more times, trying to beat your time each set. Go down stairs slightly sideways to alleviate pressure on your shins, Colavecchio says. If you鈥檙e in a smaller stadium like a high school one, consider making each set two or three times up and down for each interval; just pick a number that gets you up and down in 2 to 3 minutes.

Strength: Do the following 5 exercises (2 sets of 12 reps each):听

• Pushups (decline; feet on higher bleacher than hands)
• Plyo jump (two-legged)
• Triceps dips (hands on seat; legs stretched in front)
• Sideways two-footed jumps (6 in one direction, 6 in the other)
• Frog pushups (knees tucked toward chest so it鈥檚 more of a shoulder move than a chest move)

Ramps: Finish with 5 sprints up the ramps with 20 pushups at the top. Adjust number of sprints based on size; Colavecchio鈥檚 class does a ramp that鈥檚 lung-crushing five levels high.

The post The Ultimate Lung-Busting Stadium Workout appeared first on 国产吃瓜黑料 Online.

Ten years ago, I jumped into a sports conditioning class at my gym. If I remember right, some 40 people were in the class that night I went. At one point, the instructor, Andy Farina, had us all jog around the perimeter of the room follow-the-leader style, but there was a catch: we would run in a figure-8, jogging at the top part of the 8 and sprinting at where an 8 crosses. Only problem? As the line crisscrossed, so would we鈥攁t full speed. So we would have to use our peripheral vision, agility, deceleration, and acceleration to avoid a collision with someone else crossing the middle of an 8 at full speed. Turned out, it went off without a hitch鈥攁nd the exercise served as a physical and mental test that challenged the class in ways that we may not do in a typical workout.听 听 听 听听

There鈥檚 a lot of value to adding this kind of controlled chaos and unpredictability to your workout. By mixing in speed, strength, balance, endurance, and agility into one session, you鈥檙e better simulating exactly what happens in all kinds of sports.听

鈥淲hen things are unpredictable, you鈥檙e more focused and that helps you develop your mind and body,鈥� says Farina, a trainer who also teaches at the at Gainesville Health & Fitness in Florida. Plus, just mixing up your workout with a random approach adds variety鈥攁nd the novelty can make the workout even more effective (and fun). To mix things up and keep your body guessing and your mind sharp, try this running-based routine from Farina:

Set-up: Ideally, you鈥檒l start somewhere in a place where you know a bit about where you鈥檙e going. But it shouldn鈥檛 be your regular running route, and you shouldn鈥檛 plot your exact course. The ideal spot allows you to use some urban obstacles (like walls, benches, and sidewalks), as well as some natural ones (like trees, trails, and streams). Invite along a couple friends. Each week, a person can take a turn designing the workouts, while the others follow鈥攃reating even more of an element of randomness for those who don鈥檛 know what鈥檚 coming.

The Workout: Approximately a one-hour run. Every six minutes, you will stop to do a challenge. So the key is that when you reach the end of six minutes, you better have put yourself in a spot where you鈥檒l have the necessary equipment to perform the challenge. This will take some plotting in your part as you start each six-minute set. You will also work all systems of your body, including strength, power, balance, and agility. Here鈥檚 an example of what one of these workouts looks like:

Run 6 minutes

25 push-ups

Run 6 minutes

Sprint up steep hill

Run 6 minutes

Lie on ground, 50 flutter kicks

Run 6 minutes

Sidewalk agility: Take 5 fast-foot steps all within one sidewalk slab. Then take single-legged leaps from one slab to one (four total). Repeat the sequence two more times.

Run 6 minutes

Pull-ups (find tree branch or playground monkey bars): 2 sets of your max number of reps

Run 6 minutes

Walking lunge: 20 on each leg

Run 6 minutes

Balance run: Pick a curb or even a painted line in the road, and run across it trying to stay on it for 30 seconds. Do twice.

Run 6 minutes

Obstacle broad jump: Find an object that you can jump on or over (a bench or small stream). Do 10 powerful jumps up or over that object.

Run 6 minutes

Head swivel: Balance on one leg. Swivel your head from as far left it can rotate to as far right it can rotate. Repeat for 30 second, then do the same standing on the other leg. This simulates the skill you need to see your surroundings while trying to stay balanced.

Run 6 minutes (the middle 2 minutes at finish-the-race pace, and the last 2 minutes as the beginning of your cooldown)

听

The post Ditch Your Training Plan Once a Week appeared first on 国产吃瓜黑料 Online.

For quite some time, I worked out with a sports performance coach who loved to change up our workouts. Flip tires, push weights, one-legged moves that would have me teetering like a hurricane-blown telephone pole. One time, he took me into the physical therapy pool and put together a workout to give my joints a rest. As part of the routine, he told me to grab a 25-pound weight plate, hold it against my chest, and try to swim to the other side. As soon as I pushed off to the wall, I sank to the bottom. When I came up, he grinned. That move, he said, was just a joke.

The workouts, though, had a real purpose. 鈥淭he misconception is that pool therapy is for old people. Some of the best athletes in the world鈥攊n every sport鈥攖rain in the water as well as the land,鈥� says Kahl Goldfarb, the CEO of , which has eight locations in San Diego and treats top professional athletes in many sports. 鈥淭he benefit of the pool is that it offsets all the damage you鈥檝e done on other days. You鈥檙e actually going to take care of the muscles, tendons, ligaments, and discs that get damaged from heavy training or exercise.鈥�

Ideally, you鈥檒l want to get into the pool a couple days a week. The workouts should be done in the same upright same position that you assume on land. This allows the buoyancy of the water to take pressure off your spine and joints, which allows them to rehydrate and lubricate, which leads to less inflammation and degeneration, Goldfarb says. Ideally, your aqua-based program should be sport-specific, but this basic program will allow you to see some benefits, especially if you do a lot of running.

Run in Place

This is harder than it looks because your tendency in the water will be to tilt your shoulders and pelvis forward and tilt your head back to keep yourself from sinking. Instead, you want to use your core to stabilize yourself as you move your legs and arms through the running motion. Concentrate on trying to stay vertical through your core. 鈥淭he goal should be to start slow and then increase intensity,鈥� Goldfarb says. Do it for 10 minutes. If you鈥檙e able to maintain correct position, you can try mixing in short bursts of higher intensity 鈥渞uns.鈥�

Frankenstein Walk

In the vertical position, raise your right leg up (keeping it straight, like full extension of a kick), while rotating your spine so that your left shoulder turns toward your right hip. Even while rotating, you want to engage your core so that you stay upright. Alternate opposite arm toward opposite leg that you kick. Aim for 10-15 reps on each side (you can challenge yourself by going backwards as well), and then return to running in place.

Jumping Jack

Keeping yourself vertical with your arms out to your sides (you should hold water dumbbells here), thrust your legs outward like a jumping jack. As your legs go apart, push down on the water with your arms so that they come straight down to your sides. As you 鈥渏ack鈥� back in with your legs, raise your arms out to the side. Again, the counter-force of the motions will help keep you afloat, but your core will also do much of the work, as will the gluteus medius muscle, which controls the pelvis and spine, and tends to fatigue in runners. Do 15-20 jacks, then return to running in place.

Hurdlers

From the vertical position, thrust your right leg up and straight out in front of you. At the same time, kick back with your left leg, bending at the knee. (If you were to stop this motion in time, it would look like you were clearing a hurdle.) Try to hold that position for three to five seconds, using your core to hold you, then return to neutral position. Don鈥檛 let your face fall toward the water. Do the movement on the opposite side. Your arms should follow the normal running motion (right arm forward when left leg is forward). Do 15-20 hurdles, then return to jogging in place.

The post Convert Your Hardest Days into Recovery Sessions appeared first on 国产吃瓜黑料 Online.

One of the oddest items I ever used as a piece of exercise equipment: a听pillowcase. My trainer put three 35-pound weight plates inside their own pillowcases, and I had to slide them across the floor in a low mountain-climber-type move. The set fried my glutes and scorched my lungs, but it also showed me that if you鈥檙e inventive enough, you can use just about any old thing to work your body鈥攁nd your brain.

Even if you鈥檙e not a ball-game sort of athlete, thinking about coordination and balance will sharpen your focus, which will translate to better performance in your main athletic endeavors, says Joel Harper, a New York City celebrity trainer who uses sports equipment with his clients. For a change-up from your usual routine and to work your core, balance, coordination, and various other muscles, try the following moves from Harper:

Tennis Ball Quad Pull

While standing, grab your left foot with your left hand and gently pull your foot toward your left glute to stretch your left quadricep. At the same time, toss a tennis ball with your right hand into the air above your head (like a serve) and catch with your right hand. Do 10 times in a row on each side.

Tennis Ball Catch

Face a partner from about eight feet away. With your feet together, stand on your toes. Each person holds a tennis ball in their right hand. Simultaneously toss the ball so you each have to catch with your left hand. 鈥淭his really centers your brain, works coordination and balance as you have to think through going right to left,鈥� Harper says. Do it until you can do it 25 times in a row without either of you dropping a ball. Don鈥檛 have a partner? Stand (on your toes, or on one leg) facing a wall with a ball in each hand and toss both against the wall鈥攖hen catch them both鈥攁t the same time.

Basketball Clock Plank

Get in a pushup position with toes on the ground and both hands on the ball. Walk around the ball clockwise for one rotation, then counterclockwise for one rotation. When that gets too easy, try doing it with one hand. This really works your wrists, shoulders, core, and balance.听

Volleyball Side Plank

Get into a side plank with your left elbow and forearm on the ground, keeping your body straight and your hips elevated. Hold a volleyball in your right hand, with your arm straight above you (so it鈥檚 perpendicular to the ground). Rotate your shoulder to lower the ball to the back of your left hand on the ground in front of you, then bring it back up, while continually holding the plank. Do 25 reps on each side.

Self Frisbee Toss

Balance on your left foot, and throw and catch a Frisbee to yourself with your left hand, tossing the frisbee five feet above your head. Make sure to lift the opposite hand of the leg you鈥檙e standing on. 鈥淚f you use the same side, you鈥檒l have a tendency to lean to balance; this throws your hips out of alignment,鈥� Harper says. Do 10 on each side.

Baseball Hula Hoop

While using a hoop, balance on your toes, and simultaneously toss a baseball back and forth to yourself from hand to hand. 鈥淚t鈥檚 a very efficient workout. It really gets your heart rate pumping and coordination going,鈥� Harper says. Do 50 tosses.

Basketball Core Buster

Sit on a basketball with your hands to your side on the ground. Using your core, gently lean back (about a foot) and lift your feet off the ground and try to keep yourself balanced. When you master that, try taking your hands off the ground, too. Hold for a count of 10 (or more if you can).

The post Build the Ultimate Garage Gym from Gear You Already Own appeared first on 国产吃瓜黑料 Online.

The first time I took a boxing lesson鈥攚ith a real fighter, one who lost to a young Mike Tyson in the Olympic trials鈥攈e outfitted me in gloves and headgear, then gave me the first lesson: 鈥淏oxing is here,鈥� he said, slapping the side of my glutes. If I wanted to generate power, most would come from the hips and core, not the arms and shoulders, he said.听

Very soon, I learned that not only does the power of the punch indeed come from that spot, but also that boxing is about as close to a true total-body workout that I have ever done. It works strength, cardio, core, agility, power, and nerve. In short, it works it all, making boxing an ideal workout for adventure athletes, because it helps prepare your body for those times when you need to crush a hill, leap an obstacle, or fire to the finish. 鈥淭his will give you explosive power that will improve core strength and sprint ability,鈥� says Martin Rooney, founder and CEO of boxing-based fitness program, .

You don鈥檛 need to be holed in a garage gym with a heavy bag to see the benefits, because you can do the following workout with no equipment at all鈥攋ust shadow-boxing will work. Or pick up a set of training gloves and some mitts to punch with a partner. Add in a few bodyweight exercises in the middle of your sets and you鈥檒l have a session that鈥檒l leave you feeling primal鈥攁nd primed to go.
听
Warm-Up: 5 minutes of dynamic work (light run, lunges, bodyweight squats, arm circles)
听
Round 1:

• 10 punches (alternate left-right)
• 10 pushups
• 10 punches (alternate left-right)
• 10 of core movement of your choice (V-ups, bicycle kicks)
• Repeat this round 3 times

听
Rest听1 minute (or switch gloves and mitts and have partner do the round)
听
Round 2:听

• 20 punches (10 left, then 10 right)
• 10 bodyweight squats
• 20 punches (10 left, then 10 right)
• 10 plyometric jumps in place
• Repeat this round 3 times

听
Rest 1 minute
听
Round 3:

• 1 minute punches (mixing left and right randomly)
• Sprint (10 seconds)
• 1 minute punches (mixing left and right randomly)
• Sprint (10 seconds)
• Repeat this round 3 times

听
Rest 1 minute
听
Round 4:

• 3 punch combo x 6 (right-left-right; rest for a beat of 3; left-right-left; rest for a beat of 3, etc鈥�)
• 10 bodyweight squats
• 3 punch combo x 6 (right-left-right; rest for a beat of 3; left-right-left; rest for a beat of 3, etc鈥�)
• 10 pushups
• Repeat this round 3 times

听
How to Punch:听Stand with your knees slightly bent, facing your target head-on. (In a fight, you鈥檇 be turned so your non-dominant shoulder was facing the target to protect your body from punches.) Keep both mitts at chin level. To punch, rotate your hips away from the target. As you rotate back, extend your arm and aim to punch through the mitt, generating force with the torque of your core.

The post Learn How to Fight and You’ll Know How to Sprint appeared first on 国产吃瓜黑料 Online.

The combination of sand and water is the summer invitation to rest, recover, and recharge with the drink, book, and funky hat of your choice. But between the sand and the waves, it鈥檚 also an invitation to challenge your body in one of nature鈥檚 very best workout environments.听

鈥淲hen you鈥檙e running in sand, you have to work a lot harder, but you鈥檙e not having the impact you have on the road. And it鈥檚 just freaking fun,鈥� says , adventure racer, 10-time Ironman and world-record paddler who does beach boot camps as part of her training.听

Whether you鈥檙e up earlier than the rest of your vacation crew, or just want to involve everyone in a sandy sweat session, you can use the randomness of the beach terrain to help develop leg strength and endurance, not to mention give your core and stabilizer muscles one heck of a challenge. This sandy cardio-based workout with 6 stations will prep you for challenges in any environment, be it by sea, dirt, mud, rock, or road.
听
Warm-up: 5 minute light run on sand and/or 5 minute swim

Station 1

Run: Hard-packed sand, 3 minutes
Four-count pushups: Take 2-counts to lower yourself, then 2 counts to push yourself up. Do 10.
Plank on shoreline in wet sand: 30 seconds on one foot, 30 seconds on both
Rest for 1-2 minutes

Station 2

Run: Deep sand, 5 minutes
Alternating lunges in ankle-deep water, 12 on each side
Bicycle kicks, 2 sets of 30 seconds (lay on your back with hands beneath the small of your back and do bicycle motion with your legs)
Rest for 1-2 minutes

Station 3

Swim: 3 minutes
Army crawl, 2 sets of 30 seconds (crawl through sand using only your elbows)
Sideways lunge in deep sand, 12 each side (perform lunge but instead of stepping forward, step to the side)
Rest for 1-2 minutes

Station 4

Run: Shallow water, 3 minutes
Bodyweight squats in knee-deep water, 20 total
Decline pushups, 14 (if there鈥檚 a natural incline at the shoreline, place feet away from the water, hands toward the water)
Rest for 1-2 minutes

Station 5

Run: Knee-deep water, 1 minute
Bear crawl, 2 sets of 30 seconds
12 Plyometric jumps in sand (jump as high as you can, taking off and landing on both feet)
Rest for 1-2 minutes

Station 6

Swim: 3 minutes
Hopscotch, 2 sets of 30 seconds (in imaginary hopscotch course, alternate single-leg and two-leg hops in deep sand)
Pushups, max number you can eek out, in wet sand
Rest for 1-2 minutes

The post Embrace the Beach, Become an All-Terrain Athlete appeared first on 国产吃瓜黑料 Online.

No matter your game, strength will make you better by helping you go faster, longer, or higher. The way to get stronger: Move something around, be it weights, rocks, trucks, doesn’t matter. You can work on your overall strength with the simplest equipment鈥攋ust a 50-pound bag of something you’d find at a hardware or grocery store. In addition to the big-muscle strength benefits you’ll get by using a big ol’ bag, your core will fire hard while trying to balance that gangly sack.

Name: Yard Work
Time: About 30 minutes
Place: Anywhere outside
Additional Needs: One 50-pound bag of dirt, mulch, cement, sand, or dog food

Directions: Do the following exercises in a circuit, one after another, with 20 to 30 seconds of rest in between. When you’ve done each exercise once, rest for two minutes, then start at the beginning and do them all again for a total of four times through the circuit.听

The Workout

1. Weighted walk: Hold the bag close to your chest and walk for 45 seconds.

2. Overhead press and squat: Hold the bag at your chest and squat down. On your way up, press the bag over your head. Do six to eight reps.

3. Bent-over row: Bending at your knees but keeping your back straight (not rounded), pull the bag off the ground and to your chest. Keep your head and eyes up to make sure the pressure is off your lower back. Do eight reps.

4. Alternating lunge: Hold the bag at your chest and lunge down (don’t let your lunging knee extend past your toes). Do 10 reps on each side.

5. Curls: Hold the bag and curl it up to your chest. Do 12 reps鈥攖he first six standing on your right leg and the second six standing on your left leg.

6. Skier squat: Holding the bag close to your chest, get into a squat position with your thighs parallel to the ground. Hold for 30 to 45 seconds.

7. Forearm fry: Hold the bag out in front of you with your arms extended. Hold for 20 to 30 seconds.

Ted Spiker, who has designed and led backyard and neighborhood workouts for his friends for the past three years, is a journalism professor at the University of Florida who specializes in health and fitness writing. He recommends you pick up a scrap truck tire to add more variety to your workouts.

The post Sandbag Your Workout for Maximum Strength appeared first on 国产吃瓜黑料 Online.

Not everything has to be a competition. But don’t ignore the benefits of integrating a little competition into your life. For this total-body workout that will tax your muscles and heart to prep your body for outdoor adventure, grab two equally athletic friends and see who ends up on top. Just for kicks.

Name: Two-Minute Drills
Time: About 30 minutes
Place: Open field, preferably with some room to run
Additional Needs: Stopwatch; three equal-weight rocks/logs/dumbbell; truck tire (optional); two friends

Directions: Do each move for two minutes (unless otherwise noted). Log your totals at the end of each move. (You can rest as needed at your own pace during the two minutes.) The person with the most reps earns three points, second place gets two points, and third place scores one point. The person with the most points at the end is declared the Wicked Wednesday Workout Winner.

The Workout

1. Warm up for five minutes (light jog; dynamic stretches like lunges, bodyweight squats, and side shuffles).

2.听Pushups: Total pushups in two minutes. Use the honor system to ensure you go all the way down and all the way up.

Rest for two minutes.

3.听Tire flips: If you have access to a truck tire, do as many flips as you can in two minutes. Bend your knees into a squat to put your hands under the tire (don’t roll your back), lift the tire, then push it over. The others do bodyweight squats while one person is flipping. Count the total number of flips. (Squats don’t count鈥攖hey just ensure equal rest and work periods for all three people.) Alternative: No tire? Do weighted squats, with each person holding the same amount of weight. Count the total weighted squats for two minutes.

Rest for two minutes.

4. Run: Run as fast as you can for two minutes. The person who covers the most distance in two minutes gets three points, and so on.听

Jog back to your field together for the recovery period.听

5. Overhead press: Using a log, rock, sandbag, dumbbell, or some other form of resistance, do as many reps as you can.听

Rest for two minutes.

6. Walking lunges: With everyone starting at the same point, do walking lunges. The person who covers the most distance in two minutes gets three points, and so on.

Rest for two minutes.听

7. Plank: Whoever can hold a plank the longest earns three points, and so on.

Rest for one to two minutes.

8. Run: Run as fast as you can for two minutes. The person who covers the most distance in two minutes gets three points, and so on.

Jog back and cool down.听

Ted Spiker, who has designed and led backyard and neighborhood workouts for his friends for the past three years, is a journalism professor at the University of Florida who specializes in health and fitness writing. He recommends you pick up a scrap truck tire to add more variety to your workouts.

The post Friends Don’t Let Friends Work Out Alone appeared first on 国产吃瓜黑料 Online.

You're not going to get anywhere without powerful legs. But to develop a truly powerful and resilient lower body, you'll need to pair explosive training with moves that force you to work across different planes of motion. The payoff: Your legs will be ready when the unpredictable comes your way. In this basketball-court workout, you'll prime your legs for any action.听

Name: Full Court Press

Time: About 30 minutes

Place: Basketball Court

How to Do It: Your work period is for one length of the basketball court unless otherwise noted (jog one length back for a brief recovery). Do the following 10 moves in a row. Rest, then repeat the cycle. Do three to five times through.听

Warm-Up: Take five minutes to jog around the perimeter of the court and do dynamic warm-up moves such as lunges, high knees, and Frankenstein kicks.

1. Accelerate-Decelerate: Run half-speed from the end line to the first foul line. Sprint from there to opposite foul line. Run half-speed to end line.

2. Single-Leg Jumps: Do three hops on your right leg, then three on your left. Keep alternating until you reach the end line.

3. Skip for Height: Skip, but with each launch, aim to drive your opposite knee up to the sky.

4. Skip for Length: Skip, but with each launch, aim to cover as much distance as possible.

5. Dead Man's Walk: Get into squat position. Walk the distance in this position.

6. Zig-Zag Run: Start in the left corner, and sprint to the opposite sideline. Touch it with your foot, then sprint to the other side. Zig-zag so that you touch each side three times before making it to the end.

7. Side-Shuffle: In a squat position, move side-to-side down the court, not letting your feet cross each other. At half court, rotate to face the opposite direction.

8. Walking Lunge: Alternate lunges for the length of the court.

9. Broad Jumps: Do two-footed jumps all the way down.

10. Suicide: Start at the end line. Run to the first foul line, touch it with your hand. Run back. Run to halfcourt, touch it with your hand. Run back. Run to the opposite foul line, touch it with your hand. Run back. Run to the opposite end line, touch it with your hand. Run back.听

Rest for three minutes. Repeat.

, who has designed and led backyard and neighborhood workouts for his friends for the past three years, is a journalism professor at the University of Florida who specializes in health and fitness writing. He recommends you pick up a scrap truck tire to add more variety to your workouts.

The post A Lower-Body Blasting Workout appeared first on 国产吃瓜黑料 Online.

If you鈥檙e going to have just one piece of fitness equipment make it a medicine ball. Nothing provides as much versatility or challenge. This short med-ball session targets all of your muscles (OK, most of the major groups), but with the bonus of having you fight through the pain when they鈥檙e zapped鈥攖o give you the muscular endurance to finish any ride or run.

Time: 25 minutes

Equipment: Medicine ball

Body Parts Worked: Upper, lower, and core

How to Do It: Complete as many reps as you can of each exercise in 1 minute. Rest 20 seconds in between each move.

Pushups:听Do them with your feet on the ball.
Side slalom jumps: Lateral jumps over the ball.
Ball slams: Raise the ball over your head, then slam ball down to the ground in front of you (best used with a soft ball so the ground absorbs the force and doesn鈥檛 bounce back).
Alternating lunge presses: Press the ball above your head while rising from each lunge.
Mountain climbers: Do them with your left hand on the ball for 30 seconds (and right hand on the ground), then your right hand on the ball for 30 seconds (and left hand on the ground).
Squat throws: Holding ball at chest level with both hands, throw it straight up as you explode up from a squat.
Ball crunch: Perform a regular crunch while holding the ball straight up over your head. While crunching up, keep the ball pointed toward the sky.
Slow squat: Hold the ball over your head. Take 3-5 seconds to lower yourself into a squat and 3-5 seconds to stand up. Keep the ball over your head for the entire minute.
Throw and chase: Hold the ball between your legs with both hands. Hinge at your hips to squat and thrust up, tossing the ball underhand as far as you can. Run after it and throw from the new spot.
Pushups: Do them with your hands on the ball.

About this Series
The Wicked Wednesday Workout is designed to help you break up your week with a high-intensity, total-body workout of strength and endurance that uses minimal equipment鈥攖o help better prepare your body for the randomness of your weekend at play.听

Ted Spiker, who has designed and led backyard and neighborhood workouts for his friends for the past three years, is a journalism professor at the University of Florida who specializes in health and fitness writing. He recommends you pick up a scrap truck tire to add more variety to your workouts.

The post The Medicine Ball Wednesday Workout appeared first on 国产吃瓜黑料 Online.