The Medicine Ball Workout is full-on cardio and strength. To keep things easy the cardio side of the workout will be running-based.
Note: Modifying the cardio part of the workout to an elliptical machine, stair climber, bike or even your favorite running path would work just as well.
Equipment Needed:
A medicine ball between 4 and 10 pounds.
Total Time: About 45 minutes
Warm Up: Built into workout.
Circuit 1
10-minute warm; increase from easy to moderate pace
2-minute moderate/fast pace
Medicine Ball Wood Chop (repeat 3 sets of 15 each side; 30 seconds rest between sets)
Circuit 2
1-minute moderate pace
5-minutes fast pace
Medicine Ball W-Squats (repeat 3 sets of 15; 30 seconds rest between sets)
Circuit 3
1-minute moderate pace
4-minutes fast pace
Medicine Ball Tricep Extension (repeat 3 sets of 25; 30 seconds rest between sets)
Circuit 4
1-minute moderate pace
4-minutes fast pace
Medicine Ball Pullover (repeat 3 sets of 20 to 25; 30 seconds rest between sets)
Have a question about an exercise? Check the Exercise Glossary.
