Rainy Day Workouts

Remember when you were a kid and you would play for hours and hours? We’d play not because it lowered our cholesterol, or blood pressure or because our doctor told us to. We simply did it because it was FUN!!!! I wonder what the magic age is when play becomes “exercise”?

I would venture to say I’m not the only one who plays volleyball because it’s fun and gives me the opportunity to “play” for hours.

Well, how can we keep that fun feeling on those rainy days when we can’t play at the beach and don’t feel like hitting the gym?

Here’s a quick 30 minute workout you can do at home that will keep the fun factor high (and oh yes, it will improve your conditioning too).

Equipment you’ll need

Jump rope
Volleyball or medicine ball for extra resistance
Mix of your favorite songs to keep you movin'

Rainy Day Workout (Circuit #1)

• Knees to Elbows for 30 seconds

• 12 Squats (see proper squatting technique in the Volleyball Conditioning posting)
  
• 20 Jumping jacks
• 10 Pushups
• 25 Crunches
• Jump rope for one minute
• 15 Skaters to each side
  

• 15 Medicine Ball Pops

• 50 Bicycle crunches (similar to crunches but alternating knee to elbow)
  
• Jump rope for one minute
• 8 Lateral lunges in both directions (see proper lunge technique in the Volleyball Conditioning posting)
• 12 Triceps extension with medicine/volleyball (pacefit.com med ball)

• Foot to foot crunches (15 to each side)

• Jump rope for one minute
• 15 Medicine Ball Pops (see above)
  
• 8 Burpees

Phew! Nice job, Now take some well deserved water and a few minutes to stretch.

Hope you enjoyed this workout and I'll see you on the beach when the sun returns!

Eric Hand, MA , CMT
Exercise Physiologist
Fast Twitch Fitness

“We’re all athletes. Some of us are just farther along in our training.”

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