Class 4, Core and Medicine Ball / by Stephen Cooper

Equipment needed:  Medicine Ball, Gymboss Timer

1:10 Intervals

Warm up 

Jog in place

High knee big steps out to left and right

Reverse walking lunges


Inch worms


1 leg jump hops

Figure 8 with medicine ball then shot put pass to partner

Alternating slams, pick up from left foot, bring over head, and slam by right foot

Plank with 1 or both feet on ball

Lay on back, bring legs straight up, hold, then "roll" ball from knees up towards shoe laces, repeat rolling up and down

Hold arms up with med ball, then bring straight legs and shins to tap ball, repeat up and down with legs


Walking lunges with straight arm twist with med ball

Standing on one foot, shot put pass to partner

Seated Russian twist, feet off the ground, and tapping ball on each side

Seated side toss with partner, like Russian twist, but tossing to partner

Seated facing partner, lock ankles, both go down, one touches ball, both crunch up, exchange ball, and repeat

Seated facing partner, lock ankles, Russian twist, tap on side, then up and exchange with partner


Deadlift with ball, one minute to right foot, one minute to left foot

Slams with med ball

Lay on back, ball between knees, then drop knees side to side

Cool down and stretching as necessary