Blitz Weekly Workout: Week Seven

Blitz Weekly Workout: Week Seven

20 May, 2013
Copyright Blitz Weekly Workout

Woodchop Throw

Blitz Ballz – Med Ball Work Out 

Trying to use a variety of equipment in our work outs or circuits to show you that you can train anywhere at any time. Don’t let easy excuses of time restraints or lack of a gym stop you.

This week’s work out all you need is a medicine ball.

Pti used 5kg med ball for the whole routine. You may feel that you can use a heavier ball for certain aspects of the work out if you have them available.

This work out can be completed with a partner or on your own. 


5 minute dynamic warm up and stretch


50 x woodchop throws. Stand side on to your partner or a wall. Front foot pointing forwards. Start with ball low at back foot lifting it up to the front and release throwing ball at partner/wall. Repeat alternating sides.

50 x med ball slams. Lift ball with both hands above hands over your head then slam it to the floor.

50 x Russian twists. Sit in the crunch position. Move the med ball from side to side keeping core centered.

50 x single arm throw/push. Stand in fighting Stance . use your back hand to throw the ball towards partner/wall. Repeat alternating stance.

50 x wall ball squat with the med ball and at the top of the squat throw the ball high against the wall.

40 x alternate arm med ball push ups

30 x half burpee with med ball. 4 point burpee.

50 x squats with med ball

30 x “V” sits with medball

40 x both hands on med ball push ups

Cool Down

Cool down and stretch out

Russian Twists


Med Ball Slams

Push Ups

“V” Sits

Let us know what you think…

Follow us on Twitter at @BLITZSPORT  simply add #weeklyworkout at the end of your tweet to join the conversation!

If you need to invest in weights to get the most out of your workouts, visit the Blitz website for a range of weights and sport equipment from kettlebell weights to dumbbells.

Workout created and practiced by Phillip Hollister, a qualified fitness professional for Blitz.


Blitz, the UK’s leading supplier of premium and approved martial arts equipment. Whether you’re new to a specific martial arts discipline or an experienced professional, we stock an extensive range of products from top brands at competitive prices.

1 Comment

  1. Jane says:

    Nice workout. One tip though: always do plenty of stretching before this exercise.

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