1 Ball Workout

I’ve been a little MIA since the Super last weekend, sorry about that!

The week after the race I wasn’t hitting it as hard as previous weeks, I needed to let my body recoup a little bit – and I deserved a little break! I still worked out regularly, but I could feel my legs were a little tired and a little heavier than normal so I didn’t push them too too much.

In a surprise twist – I flew to NJ to surprise my mom for her 65th birthday. (Happy birthday Mom!) Only 3 people were in on the surprise – my dad who got me up there, my best friend so I could sleep at her house and not show up to my parent’s house at 1am, and one of my brother’s cause I needed a ride from the Philly airport.

I showed up at my parent’s around 7:15a, just as my mom was settling onto the front porch with coffee and the morning paper. To say she was shocked would be an understatement. She was thrilled, I was happy I didn’t miss it, and my dad takes the cake for planning and awesome surprise and a really great dinner party for her.

While home, I worked out with my mom a couple times but I’m sharing a workout I did solo. It only requires 1 medicine ball (or sandbag, something you can toss) and your running shoes!

Start with a nice warmup to get your body ready to move. I like to do some slow squats, slow knee pushups, torso twists, high knees, controlled front kicks and shoulder circles.

Go run 1/2 mile. Quick! I was running around 3 mins 50seconds- in a circle so I could run right into the next phase of the workout…

12 ball tosses with snap jump push ups. I used a 30lb slam ball for this.

Get down low to get the ball into your arms, use your legs to return to standing.

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Position the ball into your hands, squat allllllll the way down.

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Use the power from your legs to push up and toss the ball up & out as far as you can.

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Snap right out to a plank and do a push up.
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Snap jump in to return. Walk to your ball.

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Repeat 3 times with as little rest as possible!

You’ll finish with a full body, cardio workout and 1.5 miles down!

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