Day 13 – Medicine Ball Part 1 + Partner Core Workout #30DayCC
Challenge #1 – Medicine Ball Blast
So start with a 5-Minute warm up. You can jog, run, jump rope or do some other form of cardio.
Choose Your Reps/Sets According To Fitness Level:
Beginner: Work for 30 seconds & rest 60 seconds. Complete 2 sets and do 10 Jumping Jacks immediately following each exercise.
Intermediate: Work for 45 seconds & rest for 30 seconds. Complete 2-3 sets and do 6 Power Jacks immediately following each exercise.
Advanced: Work for 60 seconds & rest 30 seconds. Complete 3 sets and do 8 Power Jacks immediately following each exercise.
Exercises:
1) Medicine Ball Lunge w/ Rotation
Following the exercise you will rest, then do the jumping jacks or ‘power jacks’ and rest again.
2) Monkey Jumps
Following the exercise you will rest, then do the jumping jacks or ‘power jacks’ and rest again.
3) Ball Squats
Following the exercise you will rest, then do the jumping jacks or ‘power jacks’ and rest again.
4) Mountain Climbers
Following the exercise you will rest, then do the jumping jacks or ‘power jacks’ and rest again.
5) Renegade Rows
Following the exercise you will rest, then do the jumping jacks or ‘power jacks’ and rest again.
You finished the Medicine Ball Blast Workout, now get into the Partner Core Workout!!
Challenge #2 – Partner Core Workout
The Partner Core Workout is a core killer of a workout…. Grab a partner or a gym buddy if you have one available. If not, NO EXCUSES!!! You can still perform 85% of the exercises solo!!
Remember, to get where you have never been, you must do what you’ve never done and thats give 100% COMMITMENT!! Let’s get into the workout..
Choose Your Reps/Sets According To Fitness Level:
Beginner: Do 14 reps of each exercise; Do 2 Sets
Intermediate: Do each exercise for 30 sec; Do 3 Sets
Advanced: Do each exercise for 45 sec; Do 3 sets
+ Start with a 5 minute Jump Rope (alternatives are High Knees, Jumping Jacks, Run in place)
Now perform the following exercises:
1. Bicycles
2. Hip Raises
3. Plank Walk-Ups w/ Knee Tuck
4. Bench Commandos (side taps)
5. V-Sits
6. Elbow Core Twist
7. Lateral Bench Jumps or Dukes of Hazzard
Partner Time
8. Wheel Barrow Drops
9. Wheel Barrow Crawl Pushups
Before Beginning Your 2nd Set, Rest for 60 – 90 secs. then jump rope for 2 minutes.
Beginner: 14 reps; 2 sets
Intermediate: Each exercise 30 sec; 3 sets
Advanced: Each exercise for 45 sec; 3 sets
Today was intense, Great Job if you completed both challenges!
