There is no other place that we all want to be but out on the field with our teammates right now. We’re all trying to stay productive and sane right now, so I’ve built out a 5-day upper and lower body targeted workout that anyone can do from home. These circuit-type workouts can be done in 20-minutes or less. I would do these on the road when I was playing professionally, and I’ve continued this routine through today. No excuses to put in some time to keep your body ready! Summer Showcase Season is approaching and if we get back on the field, the work you put in now will have you prepared and able to perform through every pitch!
Monday
15 Minutes (As Many Rounds As Possible in 15 Minutes)
25 Kettlebell or Dumbell Swings (or use heavy objects in house – water jug/books)
15 Burpees over KB or DB
:30 Second Plank Hold
Tuesday
Running Clock 0:00 – 7:00
3-6-9-12-15-18 … etc
Goblet Squats with Kettlebell or Dumbell (or use heavy objects in house – water jug/books)
20 Double Unders w/ Jump Rope after every round or 60 Single Jump Ropes
7:00 – 10:00 REST
10:00 – 17:00
3-6-9-12-15-18 … etc
Ground To Overhead w/ Weight of Choice (Fill a backpack if you don’t have weight)
20 Double Unders w/ Jump Rope after every round or 60 Single Jump Ropes
Wednesday
10 Rounds (After 5th Round – Rest for 2 Minutes and then Start Again)
3 Minutes Each Round
Buy In (Must Do Before Every Round) – 10 Burpees
Then, As Many Rounds with Remaining Time
8 Dumbell or Kettlebell Deadlifts (or use heavy objects in house – water jug/books)
6 DB or KB Squat Cleans (or use heavy objects in house – water jug/books)
4 DB or KB Push Press
Thursday
6 Rounds
200 Meter Run
20 Sit-Ups
20 Push-Ups
20 Overhead Lunges with Weight of Choice
Rest 30 Seconds After Each Round
Friday
5 Rounds or 15 Minutes (Whichever you finish first)
30 Double Unders with Jump Rope or 60 Singles
20 Dumbell or Kettlebell Squat to Overhead Press (or use heavy objects in house – water jug/books)
15 Sit-Ups
Equipment Optional:
Dumbells Jump Rope Kettlebells