With just a baseball and bat, you can get a total body workout in 30 minutes or less. Batter up for a fun, challenging way to get in shape.
The Bat Swinger
Just swinging a baseball bat side to side can work your core muscles and arms. Rotate side to side and work out decelerating the bat as you near the end of the swing. Perform 10 swings on each side.
Lunge and Lift
Take the bat in hands with arms straight. Step forward to a lunge and lift bat overhead. Step feet back together and step forward as you raise bat on other side. Continue these walking lunges and bat lifts across the field.
Place ball down at a given mark and then run 20 yards away. Run back and tag bat and come back to ball. Try this shuttle run for 2 minutes with a 1 minute rest. Repeat 3-5 times.
Bat Hamstring Curls
Lie on the ground and place feet on the bat. Life hips. Keeping feet parallel to the ground roll the bat towards and away from the body for 15-20 repetitions.
Ball Hip Lifts
Start lying down with one foot on the ball and other foot lifted. Slowly raise hips and lower while balancing on the ball. Perform 15 lifts and then foot on ball.
Jump Over Challenge
Start with balls on each side of the bat to prevent from rolling. Start by stepping over the bat and then back; progress to jumping. Perform 30 second intervals with 15 second rest; Repeat the drill 6 times.