A Quick In-Season Ab and Arm Workout for Baseball Players

As the baseball and softball seasons gear up, it can be hard to find time to hit the weight room to maintain core, lower- and upper-body strength. But building strength in these areas is important to develop a powerful swing and prevent injury.

Using just a few combo superset exercises, the following 15-minute workout is a good option for busy times—and it requires very little equipment.

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Equipment

• Mat
• Water bottle
• Timer (optional)
• Two moderately heavy dumbbells (70-80% RM)

Guidelines

• Perform an upper- and lower-body dynamic warm-up (e.g., Arm Circles and Lunges).
• Finish with a cooldown—upper- and lower-body static stretches for greater range of motion and flexibility.
• Sets/Reps: 2x10
• Rest time between supersets per exercise, 30 seconds; 60 seconds between combo exercise supersets.
• Hydrate before, during and after workouts.
• Perform the workout two or three times per week on non-consecutive days for adequate recovery.
• Change the sequence of combo exercise supersets each workout for variety.

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Workout

Seated Dumbbell Rows/Crabwalks

• Sit on the mat and hold the dumbbells with an underhand (supine) grip.
• Extend your arms at waist-level and keep your legs slightly bent.
• Explosively pull the dumbbells toward your waist, pause one second,and return to start position in three seconds.
• Do nine more reps and immediately put down the dumbbells on the sides of the mat.
• Without resting, do Crabwalks back and forth on the mat from one end to the other, 10 times.
• Rest and repeat.

This is a great combo exercise superset for core, upper- and lower-body strength, and building up the forearms, biceps and triceps.

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Alternating Explosive Push-Ups/Squat Thrusts Combination Superset with Prone Planks

Several muscles are involved in this challenging combo of exercises for developing upper- and lower-body power, and core strength.

• Assume a push-up position on the mat. Lower in three seconds and press up in one second with your hands leaving the mat.
• Rapidly follow with a Squat Thrust and continue alternating explosive Push-Ups with Squat Thrusts for 10 reps.
• Superset with Prone Planks.
• Hydrate and repeat each movement.

Dumbbell Press-Outs/Side Lunges & Twists Combo

These movements build up your arms as well as your chest and shoulder muscles (Press-Outs) and strengthen your hips/thighs and core muscles (Side Lunges & Twists).

• Assume an athletic stance and hold one dumbbell horizontally at each end close to your chest.
• Explosively press the dumbbell away from your chest and extend your arms, while laterally lunging with your right leg.
• Pause one second, then rotate your body with the dumbbell to the right in a twisting motion (like swinging a bat).
• Return to start position and do nine more reps.
• Without rest, combine the Press-Outs while laterally lunging left and twisting for 10 reps.
• Hydrate and repeat.

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