The following routine is a functional workout I have put together to improve fitness and strengthen the core. I used this to help train my young rugby team during lockdown; although I wanted to include it here as I believe it is great workout in its own right. It requires only a ball (football, rugby, basketball) and your body-weight. Each exercise can be performed in a 5×5 grid (making useful for socially-distanced training).
The aim is to follow each exercise for 1 minute in a rotation back-to-back with minimal rest between (< 1/2 minute). Followed by a rest period of 2 minutes before the next rotation.
Let me know how you get on. Enjoy!
Rotation 1: Upper Body
|One-arm Balance Press||Hands and knees. Put one hand on a ball, the other on the floor.||Press up, 4 reps, then . switch ball to other hand.||Off-knees|
|Tricep Press||Hands and knees with thumbs and forefingers forming a triangle.||Press-up, making sure elbows are close the body.||Off knees, hands on ball|
|Bear Crawl||Hands and feet.||Move up and down grid on hands and feet only.|
|Tricep Plank||Hands and feet, Drop so forearms are on the floor.||Raise body by pushing with one hand, then raise other to hand so in press-up position. Drop to one arm, then other. Repeat.||Keep torso parallel to floor.|
Rotation 2: Core
|Sit-ups||Lying on back with shoulders touching the floor. Hold ball so that it touches the floor behind your head.||Move hands toward your feet and transfer the ball to feet. Lie back, shoulder touching and repeat by transferring ball to hands again.||Raise shoulders off the ground for body to form V-shape when transferring the ball.|
|Bridge||Place ball under the lower back. With shoulders on the ground and feet on the floor, form a bridge over the ball.||Raise and lower the back slowly onto ball and raise again.||Raise alternate legs outstretched and hold for 10 secs.|
|Side Twist||Raise shoulders and feet 6 inches from floor to form a V-shape (bent legged).||Place ball either side onto floor, making sure legs remain 6 inches from the floor.||Straighten legs.|
|Superman Plank||Start on hands and knees.||Raise one arm outstretched and raise the opposite knee. Switch.||Off-knees.|
Rotation 3: Cardio
|Quick feet press||Standing position.||Quick running on the spot (raise feet only a few inches). Every 5 secs, place chest on the floor. Press-up to feet and repeat.|
|Side-step Try||Standing position holding ball.||Side step across grid, touch the ball on the line, then repeat opposite direction.||Place all in hand, touching the line with the opposite hand (across the body)|
|Star Jumps||Standing position||Jump then land with arms wide and legs wide to form an X-Shape.|
|High Knees||Standing position, holding ball at arms length.||Run across grid, so that knees touch the ball. Turn around and repeat.|
Rotation 4: Lower Body
|Squats||Standing position holding the ball with outstretched arms.||Squat down and placing ball on floor between the legs. Stand up.||Touch ball on each foot before standing up.|
|Lunges with a twist||Standing position holding ball at arms length.||Step forward with one foot, so that thigh is parallel to the floor. Twist hips one-way then other with exagerated movement - keeping hips facing forward.|
|Frog Jumps||Standing position holding ball at arms length.||Squat then jump forward and repeat across the grid, turning where necessary.|
|Burpees||Standing position holding ball at arms length.||Squat down placing ball on the floor. With hands on the ball, jump back with both feet to a press-up position. Jump both feet forward toward ball. Stand up. Repeat||Jump instead of standing at end of motion.|
- Warm up (obviously). Personally I always warm up with some low intensity stretches.