Medicine Ball Workout 1

Warm Up

• 5min low-moderate intensity continuous walking, running, riding, skipping or rowing
• 5min stretching

Complete 3 Rounds

• 1min Wood Chop
• 1min X Chop (left to right)
• 1min Standing Twist
• 1min X Chop (right to left)
• 1min Wood Chop
• 1min Rest

*Rest as required to maintain correct technique throughout the work period
*Progress by increasing the weight of the medicine ball & taking less rest during the work period


 Cool Down

• 5min low-moderate intensity continuous walking, running, riding, skipping or rowing
• 5min stretching or foam roller self massage

Seek fitness advice and technique coaching from a Drive Fitness Personal Trainer before starting an exercise program.

Wood Chop

Standing Twist

X Chop Left to Right

X Chop Right to Left

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personal training & group training in Brisbane

Bridge to Brisbane 12 Week Training Program: Week 12 (5-11 September)

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 2 (CT): 30-40min easy-moderate pace (consistent pace brisk walk/slow jog)

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 20min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (CT): 30-40min easy-moderate pace (consistent pace jog)

Bridge to Brisbane 12 Week Training Program: Week 11 (29- 4 September)

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate pace (brisk walk/faster jog) x 10 / 5min easy-moderate pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 3min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 55-65min easy-moderate pace (consistent pace brisk walk/slow jog)

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 45min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace - 3min moderate-hard pace (faster than the pace you intend to set for 10km) x 7 / 5min easy-moderate pace cool down
• Session 3 (CT): 55-65min easy-moderate pace (consistent pace jog)

Bridge to Brisbane 12 Week Training Program: Week 10 (22- 28 August)

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate pace (brisk walk/faster jog) x 9 / 5min easy-moderate pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 3min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace brisk walk/slow jog)

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 40min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace - 3min moderate-hard pace (faster than the pace you intend to set for 10km) x 6 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace jog)

Bridge to Brisbane 12 Week Training Program: Week 9 (15 August - 21 August)

Drive Walkers/Joggers

• Session 1 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 1min moderate pace (brisk walk/faster jog) x 9 / 5min easy-moderate pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace (walk/slow jog) - 3min moderate-hard pace (brisk walk/faster jog) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace brisk walk/slow jog)

Drive Runners:

• Session 1 (Tempo): 5min easy pace warm up / 40min moderate-hard pace (equal to or faster than the pace you intend to set for 10km but maintainable) / 5min easy pace cool down
• Session 2 (IT): 5min easy-moderate pace warm up / 3min easy pace - 3min moderate-hard pace (faster than the pace you intend to set for 10km) x 5 / 5min easy-moderate pace cool down
• Session 3 (CT): 50-60min easy-moderate pace (consistent pace jog)