My training session last week with Brandee used minimal equipment. Brandee pointed out that this would be a great workout for traveling... just grab a medicine ball (or some other weight) and you can do almost all of these exercises! As Brandee said, the medicine ball was my friend for this workout (I used an 8 pound ball)! I've had a couple people ask me for this workout, so I'll try to put a little explanation under each exercise so you're not totally lost :-)
Alphabet Squats
Hold the medicine ball and extend your arms out in front of your body. Proceed to slowly spell out the entire alphabet with your arms in front of you. The letters should be large, requiring you to squat with each letter.
Medicine Ball Shoulder Raises (100)
Start with holding the ball in front of your face. Extend your arms up over your head and then lower back down to face-level.
Ab Twists (50 each side)
Hold the ball with your arms directly out in front of you and move your arms from the right side of your body to the left, making sure to only twist your torso.
Burpees with Medicine Ball (25)
Begin in a standing position, holding the ball. Lower the ball to the ground, placing your hands on top of the ball. Jump your feet backwards so you are in a push up position (with your hands on the ball instead of the floor). Jump your feet back in toward the ball. Pick up the ball and jump as you come back to a standing position.
Reverse Lunges (50 each side)
This one is pretty self-explanatory. Holding the ball, lunge one leg back at a time, returning to standing in between each lunge.
Tricep Extensions (50)
Hold the ball straight up over your head. Without moving your arms from your elbows to your shoulders, lower the ball toward the back or your neck and then straighten your arms back over your head.
Sit-ups on Bosu Ball Holding a Medicine Ball (25)
Holding the medicine ball straight up toward the ceiling, crunch up on the bosu ball (you can also do this one laying on the ground if you don't have a bosu ball).
Jump Squats (25)
Holding the ball, squat down, touching the ball to the floor. Then jump up from the squat position, raising the ball over your head like you are going to shoot a basket.
Step-ups with Medicine Ball (25 each side)
Holding the medicine ball straight up in the air, step up on a bench (or chair) and then step back down.
Push-ups with Medicine Ball (25)
This is just like doing regular push-ups, but one hand will be on the medicine ball instead of on the floor. Roll the ball back and forth between hands for each push-up.
Jack Knives (25)
This is the one exercise on this list where you use a stability ball instead of a medicine ball. With your shins/feet on the stability ball and your upper body out in front of the ball in push up position, lift your butt toward the ceiling, bringing your thighs in close to your stomach (your body will make a triangle position). Lower back to starting postion.
Bosu Hop Overs (50 each side)
Begin by standing next to the bosu ball and putting your right foot on top of the bosu. Quickly jump over the bosu landing your left foot on the bosu. Do this while holding a medicine ball.
Once you have completed all these exercises, do a second round!
