Thursday, February 26, 2009

wow, being  ill totally floored me. My stomach muscles and diaphram were killing me for two days and I was getting pounding headaches too.

Graham and I went out last night to see what type of exercise circuit we could come up with considering the lack of equipment we had. We have:

  • a football
  • a 4k medicine ball
  • a truck tyre (not sure of weight but its a big 'un)
  • two 3kg hand weights
  • a space where there is a hill which gradually gets higher and steeper with a flat piece of land beside it.

We managed to come up with a few different exercises.

We bench pressed the tyre, which is bloody tough and possibly stupid.

Sprints along the park were good as it is grass rather than concrete.

Sprinting up the hill with the medicine ball or hand weights is also good and tough. We done these alternating between ourselves which worked out at around 30 seconds each so we done 3 each - 3 mins.

Tyre flipping is always good. Also tried flipping it up the hill which is twice as hard as just flipping it on flat land.

We threw the medicine ball at each other as hard as we could in a few different ways to see which muscles each throw worked. Over head and the shot putt type throw seemed to be the best for shoulder and triceps.

Finally, we also done medicine ball slams which are a really tough way to end any session. We plan on teaming up medicine ball slams with hill sprints - sprint up the hill with the ball and do a minute of slams then run back down the path.

We only used the football for a fun warm up, running the length of the park chasing passes that we made for each other.

Needless to say, my stomach muscles didn't thank me for this afterwards!

Plan on doing a circuit once a week with Graham and running my regular twice weekly.

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