The Bocce Work Out – 15 mins of Strength Training


Complete 2-3 sets of each

1) Bocce Ball Lunges – 30
Hold bocce ball with 2 palms up and arms straight out in front of you. Keep your elbows supple and make large lunges in each direction and then step back to match feet. Do each lunge 5 times in each direction at a speed that is slow and controlled.
2) Push-Ups – 10 or more
Good ol’fashion push ups! Keep your back straight in a neutral position and your core tight. Remember to breathe. Do them with or with out the Bocce balls.
3) 20 Bocce Ball Biceps curls – 10 each arm
– This is an important part of your throw, so build strength here.

4) Dead bugs – 15 or more

Yup, that’s what I call ‘em. Lie on your back with the bocce balls in your hand by your side. Raise your right arm above your head, and bring your opposing (left) knee up into a crunch position. Then alternate arms by lowering your right arm and raising your left arm above your head while at the same time switching the left knee for the right. Sounds complicated but you should look like a dieing bug.

5) Supermans – 10 or more
Begin in the horse stance in your hands and knees. Do the opposite of the ‘dead bugs’ and kick your right leg out behind you, and your left arm out in front of you. Then a smooth arching motion alternate opposing arms and legs.

6) Bocce Squats – 10 or more
Hold the bocce balls with two palms up and arms if front of you. Slowly Squat down keeping your heels in contact on the ground and knees bent to about 90 degrees. Stand up in a smooth controlled manor and pushing through your whole foot. Repeat.

Complete this routine at least once a week for best results.

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