Wakeup Workout: Baseball-Inspired Fitness

The Yankees are in the World Series and most New Yorkers will be spending their evenings parked on the couch cheering on the Bronx Bombers. But there's a way to combat the beer and wings, with a baseball-inspired workout created by a Crunch expert trainer.

The workout consists of baseball-specific drills to improve strength, speed and agility - just like the pros. The workout uses minimal equipment, so there's no excuse even if you can't make it to the gym. Jason Miranda of Crunch stopped by to show us four key moves.

• Baseball Swing: Begin standing holding a light medicine ball in front of you. Arms should be straight but not locked. Rotate the medicine ball to the right and then over to the left, as if you were swinging a bat. The core should be engaged the entire time to strengthen the obliques. Repeat 20 times.

• Core Rotation: Begin on lying on your back on a stability ball (or the ground if you don't have a ball). Hold a medicine ball straight above your head. Arms should be straight but not locked. Slide right side of the stability ball and rotate the arms to the left. Engage the core and simultaneously slide to the left side of the stability ball and rotate the arms to the ride. Alternate side to side 20 times.

• Rotator Cuff Exercises: Begin standing holding an exercises band that is secured at an anchor point or have a partner hold it in place. Hold the band in your right hand and keep the elbow at a 90 degree angle. Rotate the shoulder externally to the right and then back to center. Repeat 10 times on each side.

• Lunge w/Medicine Ball Twist: Begin standing holding a medicine ball. Lunge forward with the right leg while twisting the medicine ball to the left. Return to standing and repeat on the opposite side. Continue alternating back and forth 20 times. To increase explosiveness, try jumping into the lunge position.

For more on the workout, visit www.crunch.com.