RichRuff Training Exercise of the Week: "Sunny Day" Workout

Going to the gym to get a work in can become monotonous at times. Sometimes you just need to get out of your normal training routine and do something different. And going to the gym on a beautiful, sunny day today here in the Boston area is not what I call enjoyable. So I came up with another plan today. I took a 25lb kettlebell, a 50lb sandbag and a 10lb pound medicine ball over to the park and performed the following routine:

10 minute Dynamic Flexibility/Joint Mobility Warm Up

Sandbag Clean & Press for 30 seconds
Walking Lunge w/Sandbag Pressed Overhead x10 reps each leg
Rest 60 seconds


Sandbag Clean & Press for 30seconds
Walking Lunge w/Sandbag on Right Shoulder x10 reps each leg
Rest 60 seconds

Sand Bag Clean & Press for 30seconds
Walking Lunge w/Sandbag on Left Shoulder x 10reps each leg
Rest 60 seconds

Sandbag Clean & Press for 30seconds
Walking Lunge w/Sandbag Bear Hug Hold x10 reps each leg
Rest 60 seconds

Sandbag Clean & Press for 30seconds
Walking lunge w/Sandbag Zercher Hold x10 reps each leg
Rest 60 seconds


Sandbag Clean & Press for 30 seconds
Walking Lunge w/Sandbag Held in Right Hand x 10 reps each leg
Rest 60 seconds

Sandbag Clean & Press for 30 seconds
Walking lunge w/Sandbag Held in Left Hand x 10 reps each leg
Rest 60 seconds


That was it for the sandbag. Onto to the kettlebell.

Kettlebell Forward Throw: 4 sets of 8 throws and w/60 seconds of rest between each set.


Done with the kettlebell. Onto the med ball. You'll need a concrete wall for this next one.

Split Stance Side Throw: 3 sets of 15 reps each side

And that was it. Got a 40 minute workout in while working on my tan at the same time.