Happy Wednesday! Workout Wednesday! So yep another workout, another video, another workout breakdown. This weeks workout is a medicine ball workout and I was given a med ball to review from Rep Fitness, so look for that review coming soon. I’ll be doing more videos, and more med ball workouts soon. I was sweating buckets after this workout, and my arms were shaking so I’d say the 14lb med ball did it’s job!
The workout has 4 exercises, each having 45 seconds of work followed by 15 seconds of ‘rest’ which is really just a transition time between exercises. The workout has 3 sets of work, but feel free to do more/less depending on how much time you have. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
The first exercise is QUICK FEET. Ball on the floor and you’re going to quickly tap the left foot on the ball, then change with the right. Keep nice and light on the feet, and don’t land to heavily on the ball.
After quick feet we take that 15s transition and move into SQUAT PRESS. In the squat press you begin by holding the ball at the chest, sit into the squat, stand up pushing the ball overhead then return to the starting position. These are crossfit wall-balls but I don’t have a high enough wall, we live in a ranch style house, so this is the best I can do outside 🙂 In the squat try to sit down with your hip crease below your knees.
Next up is core, and MOUNTAIN CLIMBERS using the ball. Ball is down on the floor, both hands are on the ball and feet are stepped back. Alternating knees come into the ball, keeping the back flat and abs engaged. For an added cardio burst do them quickly!
After the mountain climbers we head back into a cardio move BURPEES! With the ball though! So go through your burpee as usual but holding the ball at all times. Drop down hands on ball, jump legs back, jump in, then pick the ball up and lift overhead. Repeat!
Finally we finish with SEATED TWIST for an ab blast! These are HARD with a 14lb med ball! My arms and shoulders were on FIRE! Thought I had already done bodypump and yoga so…
Repeat each exercise for 45s each, and 3 sets. and that is this weeks workout!
Let me know what you think in the comments!