Manufacturer: Rogue Fitness
Price: from $65 (4lb ball)
Time: 30 minutes
You can use any ball for this, as long as it has some weight. Medicine balls ship in a range of weights from very light to rather heavy. If you’re a beginner, you could use a football or similar ball as a starting point.
The only small amount of rest is between exercises as your moving yourself into the different position. After finishing the circuit rest for one minute and then repeat. Repeat the entire circuit 3 – 4 times.
If more resistance is required simply use a heavier med ball or try the moves super slow, that’ll increase the activation time of the muscles and increase the progress you’ll make.
Before you continue, please remember that you need to warm up.
If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.
Tip: try squatting and throwing at a faster pace if you want to make this tougher!
There you have it, a balanced whole body workout using just a medicine ball and very little space. If you are looking for a bigger challenge, try and do 4 rounds in as little time as possible, whilst maintaining good posture throughout. Eliminate the rest periods and really feel the burn. This will decrease the time your body gets to replenish muscle glycogen stores so ensure you stay hydrated and refuel straight after exercise with some proteins and fats!
Before you finish, remember that you should spend time cooling down.