Welcome to my very first Wild Workout Wednesday link up! I am so excited to be hosting with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced, and Sarah at Creating Better Tomorrow to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
It’s been a soggy start to June around here, but I’m not letting that put a damper on my goals. I had visions of working on my pull ups with a luscious, green park backdrop, but sometimes weather/time/kids/LIFE just gets in the way and you still have to get it done.
I have Tough Mudder in August, and I’m starting to tailor my workouts more towards specific training–hence, pull ups. But since I was confined to a small indoor space with no pull up bar, I decided to create a challenging HIIT workout with one piece of equipment. I’m usually a no equipment kind of gal, but again, I’m specifically trying to kick up the intensity a notch in preparation for Tough Mudder.
I broke out the 10 pound weighted ball for this total body HIIT workout, and let me tell you–IT BURNED.
By adding the overhead weighted ball to the squat jumps, I immediately felt the added resistance in my core as I worked to stabilize the weight. Sure my shoulders were holding the weight above my head, and my legs were doing the squatting, but it really is all about the core. As always, the times for sets and rest are suggestions and you should always adjust them according to your fitness levels.
I finished with ‘around the waist’ which is typically a basketball drill used to improve ball handling, but also strengthen the hands, wrists, and forearms–something I absolutely need for pull ups and Tough Mudder. With a 10 pound ball, this exercise will surely address the hand, wrist, forearm strength I will need to make it across the Funky Monkey bars and pull myself and my teammates over numerous challenging walls.
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
This post is also linked up with Jill Conyers for Fitness Friday!
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Those are some of my favorite medicine ball exercises but I have never done the squat jumps with them. That sounds intense! Thanks for the linkkup
Deborah @ Confessions of a Mother Runner recently posted…Reston Sprint Tri Recap & What’s next?
Definitely had to focus with the jumps! It was a good one! Thanks for linking up!
OOOHHH i love this!! truth..i have a weighted ball but hardly use it because i just ‘forget’ about it…will be using this circuit soon!
Sarah@creatingbettertomorrow recently posted…What You Can When You Can
Thanks Sarah! Yeah, I opened up my closet and the light bulb went off when I saw it…forget what a versatile piece of equipment it is!
I went to go pin your workout for my personal use (because it is awesome) and realized I never added you to our group Pinterest board so you could add your own (duh)! I will be sending you an invitation in a min! So excited to have you join us!!!
Annmarie recently posted…Wild Workout Wednesday: 10 Ways to Celebrate National Running Day
Great thanks!!
Awesome workout!! It’s amazing what a difference a little extra weight can make, huh?
Nicole @ Fitful Focus recently posted…How to Fuel For a Run, part 2
Seriously. Famous last words, ‘It’s only 10 pounds!’
Great workout. HIIT is my go to for getting it done and loving it! We need to do a workout swap for a week 🙂
Have a fabulous Friday Michelle! xoxo
jill conyers recently posted…Five Things Friday
Me too! Have a great weekend 🙂
I love this. I used to teach an “all ball” class. Sometimes we’d use weights, but we frequently just used body weight and weighted balls. Challenging and fun too!
Debbie @ Coach Debbie Runs recently posted…What I learned at (Bloggy Boot) Camp plus my Action Plan
Thanks Debbie! Definitely a challenging workout with the addition of the ball!
This looks like an awesome workout. I need to get a weighted ball now!
Yeah, it was pretty intense!
I’ve been watching this article for a few months and I tried to do this, and I have to say that it worked for me, from doing 0 pull-ups after 2 months I can reach 10 and do several series.