Today’s workout was called “One Ball” and it was all sorts of fun for your core. Grab a medicine ball (10 lbs was the lightest weight anyone used, 16 lbs was the heaviest). You’re going to use the same ball for all the exercises (hence the name of the WoD)
Warm-Up
2 rounds of:
- 25 jumping jacks
- 25 air squats
Workout
5 rounds of:
- 20 push-ups with medicine ball
- 20 sit-ups with medicine ball
- 20 side-to-side with medicine ball
- 20 v-ups with medicine ball
- 20 air ball (i.e., wall ball without hitting a wall)
- 20 lunges with medicine ball
Exercises
- Push up with medicine ball
Put the ball on the ground, and put your hands on top of the ball. If you’re using one of the black balls with the grips, you can put the grips on the sides, and grip there. Do a regular pushup from that position. Your chest is supposed to touch the ball each rep
Scale down: Do the pushups from your knees instead of on your toes
- Sit-up with medicine ball
Lie down on your back, hold the ball “over” your head , so that your arms are fully extended (if you were standing, you’d be holding the ball directly over your head). Do a full sit up, bringing the ball to rest in front of you at the end of the rep. You can do them either from butterfly position (with soles of your feet touching each other) or from a regular sit up position (knees bent in front of you, soles of your feet on the ground)
Scale down: Bring the ball to your chest first, then do the sit up. This keeps you from going all the way up, but still gives you a 45 degree angle on your rep. You still have to bring the ball to its original position on the ground to finish the rep.
Scale down more: Keep the ball at your chest/stomach, and do your sit ups. You don’t have to move the ball back and forth. This is essentially a crunch, with the ball in the way
- Side-to-side with medicine ball
Sit down, legs in the air in front of you. Touch the ball to the ground to either your left or right, and then swing the ball around in front of you to touch the other side. As you’re doing this, do bicycle kicks (the motion was awkward for me, but I think if you’re touching the ground on the left, you should kick with your right foot, and vice-versa). Touching the ground on both left & right side is one rep.
Scale down: Don’t touch the ball to the ground, just swing it from side to side
Scale down more: Don’t do the bicycle kicks, either. Just hold your legs out in the air in front of you
- V-up with medicine ball
Lie down on your back, ball on the ground, “over” your head again. Do a V-up by touching the ball to your toes. Bring the ball back to starting position to finish the rep
Scale down: Hold your legs directly up in the air while still lying on the ground. Touch the ball to your legs.
Scale down more: Lie on your back, and bend your knees. Bring both the ball and your bent legs up, but touch the ball to your knees instead of your toes
- Air/wall ball
Same as usual – hold the ball at your chest, and do a squat. As you come up, throw the ball up about three feet (he said try to get it just below the ceiling in the exercise room). Catch the ball at chest level, and as you do so, do a squat with the ball in front of you. That’s one rep, come up and throw to start the next rep.
- Lunges with medicine ball
Standing, hold the ball directly over your head, arms fully extended. Do lunges from this position. Each leg counts as one rep, so you only have to do 10 with the left leg, and 10 from the right leg. You can do either walking lunges or do them in place (walking lunges are easier because you get the forward momentum to help you).
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