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Benefits of Medicine Ball Training

Onnit Academy Workout of The Day #21 – Medicine Ball & Bodyweight Workout

Written by
November 23, 2015
Updated February 18, 2019
Category: Fitness

Workout Details

This is the Onnit Academy Workout of the Day for Monday, November 23, 2015. It is a medicine ball and bodyweight workout consisting of 5 – 30 rounds of mixed implement training. This is #21 of a series of daily workouts, showing you exactly what we are doing at the Onnit Academy Gym in Austin, Texas.

Workout Instructions

Perform all exercises in group A with as little rest as possible. Rest and repeat for a total of 5 rounds. Record your total time in the comments section. The goal of this training session is General Physical Preparation and to increase your workout capacity.

A1. Bodyweight Lunge Exercise – 5 rounds x 30 sec.
A2. Medicine Ball Slam Exercise – 5 rounds x 30 sec.
A3. Bodyweight Squat Exercise  – 5 rounds x 30 sec.
A4.  Medicine Ball Slam Exercise – 5 rounds x 30 sec.
A5. Bodyweight Push Up Exercise – 5 rounds x 30 sec.
A6. Medicine Ball Slam Exercise – 5 rounds x 30 sec.
A7. Bodyweight High Knee Exercise – 5 rounds x 30 sec.
A8. Medicine Ball Slam Exercise – 5 rounds x 30 sec.

Onnit Academy Workout of The Day #21 - Medicine Ball & Bodyweight Workout

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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