As I sit to edit this workout video and blog post I’m sore. My pecs, shoulder and core have taken a beating, and this weeks medicine ball workout (and next weeks) are to blame! In my “wisdom”, I decided Monday that I should double up on my workouts videos. Why would I do this? So I have an extra done for when I’m away on vacation. Made perfect sense at the time, now I am paying the price. As long I don’t cough, sneeze or laugh, I’m ok.
Full Disclosure: This weeks workout is sponsored by Garage Fit, and may contain affiliate links, meaning I earn a small commission on sales made via those links. This means you get to support my website just by doing your regular shopping!
I always love showcasing fitness equipment you can buy for your home gym that is versatile. This weeks sponsors, Garage Fit, make a variety of products that are great for the gym, home gym, garage gym or crossfit box. Seriously, they have a lot of great products. This workout also comes in video version embedded below. Incase you can’t view it below check it out on YouTube, and while you’re there don’t forget to subscribe to my channel!
Medicine Ball Interval Workout
For this workout there are 5 exercises using the Garage Fit Medicine Ball. There are variations for some of the exercise so if they seem tough, modifications are shown in the video. Below are the versions I did. But again don’t feel like a failure if they look too tough, use a modification to make the workout work for YOU!
Ball Toe Taps
Begin with the ball on the floor in front of you. Tap the right toe on top of the ball, then switch and tap the left foot on top of the ball. This can be done slowly by tapping one foot and stepping it down with feet together. Or raise the intensity by switching the feet quickly only having one foot on the floor at a time.
Slam Burpee Jack
This one is a mouthful, but effective and fun! Begin holding the ball overhead and slam it down to the ground (1). Place your hands on top of the ball (2) then jump the legs back into a plank (3), just like you would for a burpee. Once in the plank, jump the legs out wide like a jumping jack, (4) and then jump the legs back together. Jump the legs back towards the ball (5), pick the ball up, stand up and repeat!
Medicine Ball Hop Overs
For the first exercise use the ball as an obstacle to hop over. Place the ball down on the floor to your left side. Step the left foot over the top of the ball to the right side, then follow with the right foot. Ending with the ball on your right side. Increase the intensity by adding a hop over the ball.
Ball Push Up & Mountain Climber
Sometimes I’m about the isolation, sometimes the workout is all about the combo’s! This one combines a push up, a mountain climber, AND a plank too! All while you’re on a ball. That’s 3 exercises for 1, you’re welcome. Again, I’m going to mention the video, because this is broken down into different levels of difficulty so check it out for ideas. Start in a plank, on the hands, with the right hand on the medicine ball. Complete one push up, lowering the chest towards the floor. Push back up, and bring the left knee towards the medicine ball.
Medicine ball boat toe tap
I’m certain this exercise is responsible for 75% of the ab soreness so you’ve been warned! Sit with the medicine ball in front and place the feet on top of the ball. Ease the torso back so the shoulders are behind the hips. If you’re used to yoga, this is navasana – boat pose. Once in position keep the core engaged and lower both feet to the floor at the same time, and back up on top of the ball. Ow!
So that is the workout for this week. Check out the video for modifications and variations. Check out Garage Fit if you’re looking for fitness equipment for your Home Gym. The medicine ball is used is great high quality product, I definitely enjoyed using it for the workout. Despite the pain afterwards. More workout soon!
Where do you workout?
Have you used a medicine ball in your workouts?
What’s your favorite type of workout?