It’s the day after the super bowl and your team lost, or not. Maybe your team won and you’re super hyped but you’re hung over. I say hung over, maybe that’s not the word. How bout tired, dragging, can’t get your head out kind of morning because you stayed up celebrating or crying. You might not of even had a dog in the fight but you had a party to attend, folks to hang with, commercials to watch and a half time show to make fun of on twitter. Let’s face it, the Sunday of that game has become somewhat of a holiday and can most definitely put a struggle on the following Monday. Well, the week has started and there is work to be done so what can one do to up the energy level and start the week off right? Besides drink lots of water, and go to bed early Monday night, move! Get up, exercise and get the blood flowing! Here’s a good, quick move for ya and this one includes a Medicine ball. As you’ll see it can be used to blow off some steam. If you don’t own one, no worries. You can use a slightly deflated basketball, soccer ball, volleyball, Pilates ball etc…..
Warm up with 30 seconds each of: High knee march, soldiers, quad walks, jumping jacks, toe sweeps( stay on each leg for 30 seconds), walk out plank-hold plank 2 count-walk it back, jog in place, side bends with arm over head-grab wrist with opposite hand-hold-switch sides, forward lunge-twist toward the side of the front leg, skip in place.
Rounds: 30 -35 seconds on each
- Place ball under chest in push-up position. Do push-up. In the up position, tap ball once with each hand.
- Pop up ball slam. Start standing. Hold ball overhead and slam ball to ground as hard as you can using the whole body. Keep elbows in and close to the body. Pull down with the entire front of torso pushing the butt back and bending knees. Keep the ball from bouncing into your face, place hands on floor on either side of ball or on ball, kick your feet straight back. Bring legs back in and stand back up with ball over head.
- Lateral bear crawl with ball roll. Start in hovering bear crawl position with ball at right hand, moving 5 steps to the left rolling the ball as you go. Move ball to left hand and move 5 steps to the right. Hold position the entire time…..butt out of the air, back straight, abs in.
- Abs: 1. Russian twist 2. hollow body flutter holding ball over head 3. bird dog pointers with ball on back(don’t let ball fall) 4. v ups switching ball from hands to feet and back.
- Do all exercises for 30-35 seconds each then do 45 seconds to 1 minute of jump rope, jog or jacks.
Repeat as many rounds as your time permits.
Cool down with 3-5 minutes of movement. Movement flow or jog, high knee march, jacks….keep any movement easy, slowing the breath and heart rate down.
As always work in your ability level. If your body doesn’t do well with high impact, don’t! Every move can be down without it. Keep abs in, shoulders back and relaxed with good posture. Keep knees and toes on point.
Move, flow, breathe and have a great day!
Defiance Training Corp 