ZooFit WOD- 10/1/19- Medicine Ball Pyramid

Before we go into the workout of the day, let me invite you to the challenge for the month. This will be an excellent warm-up for cool autumn days. I’m preparing everyone for my burpee-month (birthday, burpee, po-tae-to, po-tah-to), so this is an ideal exercise. Starting with one today, for the first of October, I challenge you to work your way up to 31 burpees a day. Each day in October, increase your rep count by one. So, 1 on the 1st, 2 on the 2nd, 3 on the 3rd, and so forth.

On August 31, I started a similar challenge, but Chris and I are working toward doing 100 burpees a day (actually, I think Chris and I are being Spinal Tap nerds and we are going to try to go to 111).

Next month, in November, I have a special treat in store for everyone. I’ll give you a hint- NovemBER? BURpees? You’re welcome.

Okay, onto the workout.

I usually love to make workouts equipment-free, so anyone can do it anywhere (which is why I adore burpees so very very much). But today’s workout will require a piece of equipment. You can substitute with whatever you have available to you, but if you have the means to a medicine ball, I encourage you to use that.

* If you do not have a medicine ball, I do have the craft of making your own in my book Reuse, Recycle, Reduce Your Waist. All you need is a deflated basketball or soccer ball, some sand or other ball-filling substrate, and duct tape.

Alternatives for the medicine ball can be almost anything- dumbbells, kettlebell, a gallon of water, your small dog, a child, a bag of books. Whatever is liftable- not too heavy, not super light.

Medicine Ball Pyramid

All exercises are demo’d on my page. I also have exercise descriptions in the book Reuse, Recycle, Reduce Your Waist.

  • 1 Lap with Medicine Ball- a lap is really up to your interpretation. It can be a soccer or football field, a running track, or the boundaries of a park, or just to your mailbox and back.But carry the medicine ball on your shoulder or side entire time.
  • 10 Dragonflies
  • 20 Uneven Push-ups
  • 30 Goblet Squats
  • 40 Russian Twists
  • 30 Medicine Ball Lunges (total, so 15 each leg)
  • 20 Overhead Sit-ups
  • 10 Medicine Ball Clean and Press
  • 1 Lap with Medicine Ball





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