Quick Workout – Sweat on the Dumbell (SOD)

… ok back to being a coach.

i’m calling this one SOD because all i could think about was how much i was sweating on the dumbell (SOD). try it and let me know what you think.


do 3 sets to start w/1min rest between
stuff you’ll need: stability ball, 15lb weight ball, 12lb dumbells

stability ball pikes (10) – start in pushup position with your tip toes on a stability ball. keeping your back and legs straight and using your abs pull your feet towards your hands so you are doing an elevated downward dog almost.
video – this video shows both pikes & knee tucks. just do the straight leg pikes slow & controlled
jump rope 100x

smash ball 12lbs (30) – lift the weight ball overhead and smash it down to the ground as hard as you can. catch it on the bounce use those front deltoids to lift overhead fast and smash!
jump rope 100x

one leg deadlifts – from standing with one knee up in front swing that leg through/back into warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
video – shows the exact movement i did. however every time down pick up the dumbell with the other hand. so place it down with one, then pick it up with the other and straighten up, etc.
jump rope 100x

pushups with ball under one hand (knee pushups if necessary)
these are tough, i could only manage 10 each time. push off so you move laterally so the ball is under the other hand. video – exactly!
jump rope 100x

this workout is tough.. start with one set if you are soft.