This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. All you need a tennis ball or racquet ball for this workout. These drills will improve your hand-eye coordination and reflexes, 2 critical and often overlooked aspects of fitness as we age. Plus they’re a fun change-up that will make the time pass fast while you sweat your ass off. They may look silly but they will give you a nasty little metabolic spanking if you take it seriously. The iso-dynamic stability drills in Complex 1 will crush your legs, abs, and shoulders. And my heart rate is always 160 bpm+ during the agility drills in Complex 2 so it’s really as hard as you make it.
COMPLEX 1: STABILITY EMPHASIS
Perform each move for 60 seconds with no rest between moves:
1. Tennis Ball Split Squat Multi-Level ISO Dribbles- Left/Weak Side
2. Tennis Ball Split Squat Multi-Level ISO Dribbles- Right/Strong Side
3. Tennis Ball Plank Dribbles (30 seconds/side)
Rest 30-60 seconds. Move on to Round 2.
COMPLEX 2: AGILITY EMPHASIS
Perform each move for 90 seconds with no rest between moves:
Tennis Ball Boxing Footwork Dribbles- Southpaw Stance
Tennis Ball Boxing Footwork Dribbles- Orthodox Stance
Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles.
This is an awesome anytime, anywhere equipment-free workout you can do in small spaces. It features and eclectic mix of bodyweight combination moves that will melt fat and jack up your heart rate. And by alternating between lower and upper body moves each set, we keep the intensity high and the r...
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Reverse Lunge to Lateral Stepup Jump- Left Side @ 90 seconds
Low Bear Crawl @ 90 seconds
Round 2: Shadow Boxing Combo
1-2-5-2 Combos (Jab-Cross-Lead Up...
Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:
Round 1: Strength Combos Stack
Dumbbell Goblet Presses @ 60 seconds
Dumbbell Goblet Reverse Lunges @ 60 seconds
Dumbbell Goblet Squats @ 60 seconds
Round 2: Shadow Boxing Combo
1-1-2...
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