• Jumping jacks: 2 minutes
• High knees: 1 minute
• Arm circles: 1 minute
• Leg swings: 1 minute (30 seconds each leg)
Workout: Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete the circuit 3 times.
1. Medicine Ball Squat Press:
• Stand with feet shoulder-width apart, holding the medicine ball at your chest.
• Perform a squat, then explode up, pressing the ball overhead.
• Repeat.
2. Russian Twists:
• Sit on the floor with knees bent and feet flat, holding the medicine ball in front of you.
• Twist your torso, bringing the ball to one side of your body, then the other.
• Keep your core engaged.
3. Medicine Ball Lunges:
• Hold the medicine ball at chest height.
• Step forward into a lunge, lowering your back knee toward the ground.
• Push off the front foot to return to the starting position.
• Alternate legs.
4. Medicine Ball Burpees:
• Start in a standing position, holding the medicine ball.
• Drop into a squat position, place the ball on the ground, and kick your feet back into a plank.
• Perform a push-up, then jump your feet back toward your hands.
• Explosively jump up, holding the ball overhead.
5. Woodchoppers:
• Stand with feet shoulder-width apart, holding the medicine ball at one side.
• Rotate your torso and bring the ball diagonally across your body, finishing over the opposite shoulder.
• Repeat on the other side.
6. Mountain Climbers with Medicine Ball:
• Get into a plank position with your hands on the medicine ball.
• Drive your knees toward your chest alternately in a running motion.
• Keep your core tight.
7. Medicine Ball Deadlifts:
• Stand with feet hip-width apart, holding the medicine ball in front of you.
• Hinge at your hips, keeping your back straight, and lower the ball toward the ground.
• Return to the starting position by squeezing your glutes.
Warm Up:
• Forward fold: 2 minutes
• Seated hamstring stretch: 1 minute
• Child’s pose: 1 minute
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