WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

WORKOUT

Perform 5-8 rounds of the circuit below. This is a quick workout. Do not take extra rest between rounds.

CIRCUIT:
30 seconds Med Ball Chest Pass and Shuffle
30 seconds Rest
30 seconds Alternating Rotational Throws
30 seconds Rest
30 seconds Squat and Throw
30 seconds Rest
30 seconds Rainbow Split Squat Jumps
30 seconds Rest
30 seconds Sit Up and Throw
30 seconds Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps

NOTES:

Work as hard as you can for the 30 seconds then rest for 30 seconds. Do not rest during the 30 seconds of work. Instead regress the move if needed. Move from one exercise to the next. Do not rest extra between rounds.

Beginners though may need to take 1-2 minutes between rounds and do only 3 or even 4 rounds instead of 5.

EXERCISE DESCRIPTIONS:

Med Ball Chest Pass and Shuffle – To do the Chest Pass and Shuffle, hold a med ball in both hands at your chest and face a wall. You want to be far enough from the wall that you have room to extend your arms and pass the ball; however, you want to be close enough to the wall that it will bounce back to you and that you can catch and pass quickly. Then throw the ball out from your chest into the wall and begin to shuffle laterally. To pass the ball press it straight out from your chest and extend your arms toward the wall. Drill the ball straight into the wall and then catch it and bring it back into your chest. Shuffle one direction as you pass and then change directions and shuffle back as you repeat the quick passes. Keep the shuffles one direction short. You don’t have to go 50 feet to one side and then back. Room for 3-4 shuffles each way is more than enough. Make sure to stand up nice and tall and keep your chest pressed out as you pass and shuffle. If you have a partner, you can do the Chest Pass and Shuffle together, passing the ball back and forth as you both shuffle the same way.

Alternating Rotational Throws – To do Alternating Rotational Throws, start in a very slightly staggered stance with your side to the wall. Holding the ball in both hands, reach the ball back toward the hip of the back foot. Then, throwing it underhanded, toss it straight against the wall as hard as possible. As you throw, bring your back foot forward and switch to face the other direction and catch the ball, bringing it back toward your other hip. Then throw the ball against the wall and switch back to the first side. Keep rotating and alternating back and forth. The harder you throw the ball and the quicker you move, the harder the move will be.

Squat and Throw – To do the Squat and Throw, hold a med ball in both hands at your chest and stand with your feet about hip-width to shoulder-width apart. You can stand facing a way to throw up at or you can simply throw up toward the ceiling. Then squat down with the ball at your chest. As you explode up out of the squat, press the ball from your chest throwing it as high up as you can. It is ok to explode out of the squat and jump as you throw the ball from your chest up as high as possible. Make sure that as you throw you extend your body and your arms up toward the ball. Then catch the ball either straight off the throw or after a bounce on the ground and sink right back into the squat and repeat. Do not round forward as you sink into the squat while holding the ball at your chest. This also doesn’t have to be a squat where you sink your butt all the way to the ground, but you do want to make sure to sit your butt back and down. Throw the ball as high as you can. Add weight if you can easily throw it super high or as high as your space allows!

Rainbow Split Squat Jumps – To do Rainbow Split Squat Jumps, step one foot forward so you are in a nice wide stance. Hold the ball in both hands and bring it outside that front leg. Sink into a deep lunge, bending the back knee down toward the ground as you bend the front knee. Bring the ball outside your front hip. Then jump up and as you do switch your legs so that you land with the opposite leg in front. As you jump and switch legs, swing the ball up overhead and down outside the other hip. When you land and bring the ball outside your other hip, sink straight into a lunge on the other side. Then jump back into a lunge on the first side, swinging the ball in a rainbow overhead and down to the other hip. Move quickly and try to get up off the ground. Get as deep in the lunges as you can as well. Make sure though that you don’t start to go forward, but land and sit back in the lunge a bit. Beginners may not be able to sink as low in the lunge and may need to do more of a step back with a hop instead of a jump from lunge to lunge.

Sit Up and Throw –  To do the Sit Up and Throw, sit on the ground with your legs out in front of you. Sit far enough from the wall or your partner that you won’t either bash yourself in the face, or your partner in the face, with the ball. Holding the ball in both hands, lie back on the ground and extend the ball overhead on the ground behind you. Then sit up and as you do perform an overhead throw, throwing the ball into the wall or to your partner. Do not sit up then throw. Throw as you sit up. And sit all the way up as you follow through with the throw. Then as you catch the ball, lie back down, extending the ball back overhead. Try to move quickly, catching, lying back down, and then quickly sitting back up as you throw. Beginners may need to stick with a seated overhead throw instead of including the full sit up.

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Take a minute or two to stretch out. If you need a really quick full-body stretch, try the World’s Greatest Stretch.

Then set a timer for 15 minutes and complete as many rounds of the circuit below as possible in that time. Only rest as needed. Record how many rounds you complete and try to beat that next time!

CIRCUIT:
5-10 reps Bull Dog Burpees
5-10 reps per side Spiderman Push Ups
5-10 reps per side Side Lunges with Hop
3-5 reps per side Sit Thrus

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

When choosing a rep range, choose to do as many reps as you can without resting or without going to failure so that you can’t move quickly from one exercise to another. It is better to do 5 reps and move quickly then to do 10 reps and have to pause between reps or rest after the exercise.

The quicker you move while challenging yourself, the more you will get out of this workout.

EXERCISE DESCRIPTIONS:

Bull Dog Burpees – To do the Bull Dog Burpee, start standing with your feet together. Then squat down and place your hands down on the ground. With your hands down, jump your feet back into the Bull Dog position. Jump your feet back so your knees are an inch off the ground and about under your hips while your hands are about under your shoulders. Then jump your feet back in and outside your hands. Lift your hands and jump up as high as you can before squatting back down and placing your hands back on the ground to jump back into the Bull Dog position.

Spiderman Push Ups – The first Spiderman Push Up Variation is easier because you will include the knee drive at the top of the Push Up. To do this variation, set up in a nice plank position with your feet together and your hands outside your chest. Perform a Push Up, lowering your chest to the ground with your body moving as one unit. Do not let your elbows flare way up by your shoulders as you lower. Then push back up to the top and straighten your arms fully. Make sure your butt doesn’t go up in the air or your hips don’t sag. In this plank position, drive your right knee in toward the outside of your right elbow. Then put the foot back down so you’re in the nice plank position again. Perform another Push Up then drive the left knee in to the left elbow. Keep alternating knee drives after each Push Up. Beginners can do this from an incline or even do the Push Up from their knees then come up to their toes for the knee drive.

The second Spiderman Push Up Variation is more challenging because you will include the knee drive at the bottom of the Push Up, which requires you to hold at the bottom for a little longer. To do this variation, perform a Push Up and at the bottom of the Push Up, bring your right knee in to your right elbow. As you press back up, put the foot back. Then perform another Push Up, and holding at the bottom, bring the left knee in to the left elbow. Push back up and put the foot back. Make sure to keep your core tight as you bring the knee in. Your hips may rotate a bit but your butt shouldn’t go way up in the air and your body should move as one unit as you push back up to the top. Beginners can also try this variation from an incline.

Side Lunges with Hop – To do Side Lunges with Hop, stand tall with your feet together. Step one foot out to the side nice and wide. Bend the knee of the leg you stepped out to the side with, keeping the other leg straight. Sit your butt back and lean over as you sink into the side lunge. Keep your back flat as you sit back. Then drive back up off your outside foot to come back to standing. When you come back to standing, jump up toward the ceiling, reaching up overhead. Then lunge out to the other side before coming back center and jumping toward the ceiling. Keep alternating lunges until all reps are complete. Make sure your heels stay down as you lunge out to the side. You want to make sure to sit your butt back.

Sit Thrus – To do the Sit Thru, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and press up onto your hands and toes. Rotate open toward the right and kick your left leg under and through toward where your right hand is. As you bring your left leg forward and through, lift your right hand. You want to rotate all the way through with your left leg out straight so that you are almost sitting with your left hand down to support you. You want to “sit through.” Then bring the left leg back through so you are back in the starting position. Next rotate to the left and kick your right leg through and forward as you lift your left hand. Move as quickly as you can back and forth. Beginners may need to move slowly or even start in a more spread out position with their legs out straight instead of their knees under their hips.