I am a little hesitant to post this workout because without pictures alot of this may not make any sense. The best way to advise you is to look on YouTube for videos as I found most of these moves there.
(Inside) 2 X 15 ea way:
Circular balls (take weighted ball and draw a circle in front of your body)
Rocky solo (russian twist, except you pass the ball behind your back one way then reach the other way to pull ot back in fornt of you)
Toe Touch
Sit up ball toss
V Up w ball
Gorilla Swing 1 (DB in ea hand do the running man keeping entire lower body still/steady)
Gorilla Swing 2 (Hold DB at shoulder height and twist to each side keeping hips facing forward)
Gorilla Swing 3 (Raise DB overhead and lower just until you feel your abs contract, right about belly button level, repeat)
(Outside) 2 X 15 ea
Side Wall Ball Throws (Turn your side to the wall and throw weighted ball up againsgt the wall, catch, and throw again)
Wall Ball Throws (Facing wall throw ball high on wall, catch, and throw again)
Ball Slam (Put ball overhead and slam it into the ground as hard as you can while contracting your abs)
(Outback) 4 rounds with little to no rest
7 tire filps
10 box jumps on the tire
7 tire flips
20 sledge hammers to tire
Complete sweat fest and just what I needed. It starts slow, builds up, and then explodes your heartrate through the roof! Love it!
Enjoy!
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