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
- 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