Hi, I'm ERock, Program Director
for Tough Mudder Bootcamp.
I have a 10 minute
medicine ball workout.
It is five exercises,
four minutes per round.
Let's get right to it.
We're going to begin with
toe touches in 3, 2, 1, go.
We're going to start
with 20 toe touches.
This is going to not only
get the heart rate up,
but it's also going to help you
practice that agility that you're going
to need for the Tough Mudder course.
Now, as you notice, touching
your toes on the ball,
you want to stay chest over
the top of those knees.
You don't want to lean
back too much or you're
going to find yourself out of balance.
Ladies where we at?
How many--
Eighteen.
There we go, 20.
Perfect.
Awesome.
We're going to go into push ups next.
I'm going to do a variation where
my feet are on the medicine ball,
dropping that chest down,
and pressing back up.
The ladies behind me are
going to drop to their knees
and press all the way
up, keeping the stimulus,
keeping that chest coming
straight to the ground.
7, 8, 9, and 10.
perfect.
We're back to the top.
Now grabbing that medicine ball,
we're going to go into 10 squat jumps.
I want you to hug that
medicine ball close to you.
Descend all the way down
to the bottom of the squat.
And then explosively driving out of that
squat, returning back to the bottom.
4, 5-- let's take a
look at a modification.
6, 7, 8, 9-- see how Carly is
keeping her feet flat on the ground?
10.
Awesome, guys.
We're going to go medicine
ball up and overs next.
Feet come in.
Let's start out here
on the right hand side.
We're going to bring the ball
all the way up and over the top.
1, 2, 3.
Now you're going to feel
the outside of the hip here.
4, 5, 6, 7-- keep your
heels rooted in the ground.
8, 9, and 10.
Perfect.
Widen those feet out for our last
move, which is the wood chops.
Starting down here on the right hand
side, swinging to the left and up.
1, 2, 3.
Feel the outside of the hip here.
4 and 5.
We're halfway there.
Come on down.
1, 2, 3, 4, and 5.
Perfect.
Ball goes back on the
ground and we repeat.
Here we go, back to the toe touches.
You ready, ladies?
Here we go and move.
1, 3, 4, 5.
Good, core stays tight.
Keep that count for me.
[LAUGHS] Here we go.
I'm notorious for not being able
to count and talk at the same time.
Nice, there we go.
We're right back into those push ups.
Now once again, modify as you need.
I'm going to keep my feet on the ball
and come down and back up for 10 reps.
2, 3-- how are you guys doing?
Good.
4, 5, 6, 7-- keep pushing.
8, 9, 10.
Excellent job.
Now once again, for the squat jumps,
you can turn it in just to a squat,
we've got one minute left.
1, 2, 3, 4, 5-- you've got it.
6, 7-- keep going.
8, 9, and 10.
Perfect job, guys.
We're coming down to
the end of this thing.
You can say, move it.
Here we go, right hand
side, back up, and over.
Plant those feet firmly in the ground.
Push that ball away from you at the top.
Here we go.
We have 5, 6, 7, 8.
Here we go, 30 seconds.
9 and 10.
Perfect.
Right into woodchops.
Take those feet out wide.
Out and back.
2, 3, 4, and 5.
Let's go to that left side.
Here we go.
Down, 1, 2-- you guys got it.
10 seconds.
Keep it going.
3, 4, and 5.
Perfect.
We can do a few touch touches.
Let's go.
All the way to the end.
In 3, 2, 1, and rest.
After the four minute cycle, you're
going to rest one minute now.
Gather-- how you feeling?
Good.
Killer.
Those push ups.
They feel pretty good, though.
I kind of like that.
Now, how'd the push ups go for you?
Good.
Nice modification for you.
So remember, if you're at
home, you have something,
it doesn't necessarily
need to be a medicine ball.
You can get creative with something.
It can be a basketball, some
kind of weighted implement,
a sandbag, something like this.
There's ways to scale this.
And the crossover to what we do at
Tough Mudder is apparent, right?
Moving objects, well,
yes, it's all there.
We've got 30 seconds
of the rest remaining.
We're going to go into one more
set of four minutes of work.
Here we go.
You guys got it.
Remember, if you're doing this with
a partner at home, a team at home,
it's a great time to get
some high fives going.
There you go.
A great time to kind of harness
that mental grit because here we go.
We're starting this thing up with toe
touches again in 5, 4, 3, 2, 1, begin.
Here we go.
1, 2, 3, 4, 6, 7, 9, 10.
Core tight.
13, 14, 15, 17, 18, 19, and 20.
Awesome.
Let's go down here for those push ups.
Once again, I'm going to scale up.
I'm going to go feet on the ball.
Let's go down.
1, 2, 3, 4-- good job, guys.
5, 6, 7, 8.
Good, chest to the deck.
9 and 10.
Awesome.
You guys hanging in there?
Yeah.
Awesome.
Great job.
Great modifications.
That's how we keep this thing going.
Grab that ball.
Hold it close.
Now once again, squat jumps
or squats, you make the call.
Let's go, ladies.
Here we go.
Down, 1, 2, 3, 4.
You can do it.
5, it's burning.
6, 7, 8, 9, and 10.
Oh, my gosh.
That feels good.
I feel it on the second round.
Feet come in.
Let's go up and overs.
There we go.
Up, 1, 2, 3.
Feel the outside of the hip.
4, 5-- drive hard.
6, 7, 8, 9, and 10.
Let's move those feet out and go
straight into those woodchops.
Here we go.
1, 2-- drive off the outside.
3, 4, and 5.
Good.
Drop it down to the other side and move.
1, 2, 3, 4, and 5.
Awesome.
One round done.
Let's see if we can get a whole
the round done before it's time.
Feet up on the ball and begin.
1, 2, 4, 5, 7, 8-- halfway.
9, 11, 12, 14, 15, 16, 17, 19, 20.
Awesome.
Once again, scale appropriately.
I'm going out here.
Ready, ladies?
Here we go.
Down, 1, 2, 3-- keep it moving.
4-- make sure that
elbow's over the wrist.
5, 6-- core is tight.
7, 8, 9, and 10.
Perfect.
Go ahead and stand it up.
And wow, this is an
amazing full-body workout.
You guys are doing it.
Ready?
Yeah.
Let's go.
1, knees out, heels down.
3, 4, 5, 6, 7, 8, 9, and 10.
Oh, my gosh.
I love that move.
Here we go.
Feet come in, up and overs.
There we go.
1, 2, 3, 4.
Beautiful.
5, 6, 7, 8, 9, and 10.
Let's go right into it.
Move those feet out.
Here we go.
1, 2, breathing heavy.
3, [LAUGHS] 5, and 5.
Perfect.
Down here to the left side.
1.
Beautiful, ladies.
2-- feel that core.
3, 4, and 5.
Drop it down.
We're almost done.
Come on, guys.
Right into the toe touches.
Ready?
Here we go.
1, 2, 3, 4--
30 seconds left.
6, 7, 9, 10.
We're going to move.
Here we go.
12, 14, 15, 17, 18, 19, 20.
Oh, my gosh.
We've got time for push ups.
Here we go.
They're stoked about this.
Here we go.
Down to the ground.
10 seconds.
Here we go, 2, 3, 4-- come on, guys.
Push them out.
5, 4, 3, 2-- let's go.
One more.
One, and that's time.
Nice job, guys.
Thanks for watching.
Remember to subscribe to the channel,
watch more videos, and comment below.
And we'll see you at
a Tough Mudder soon.
