Are you ready to see some improvements in your body?
Do you know how to change up your exercises to get the best results?
Then bring the cardio into your strength training workouts with this simple addition!
You can do this at home! At the gym! Hey even most hotel gyms, that’s where I did this workout below! When you add a medicine ball to your workout you get the awesome benefits of burning calories and fat, in addition to toning and strengthening your body! This is one of the best fitness tools I have found to add the weight for your strength training + brings your heart rate up for the cardio = toning your body and burning calories/fat! Now who doesn’t what to multitask when getting your exercises in? I know that I do!
I have used the medicine ball for many of my home workouts, for my clients workouts, also while exercising at the gym and I have also found that most hotels have added them to their gyms too. If you are not familiar with medicine balls (Mb), they come in a variety of weights. I have the 8lb., 10lb. and 12lb. balls to better vary the workouts for my clients and also for myself. If you are wanting to add the medicine ball into your home workouts, I would suggest the following (preferably 2 sizes, or start with the lightest weight then eventually add the next weight):
Beginner Level: 6lb. + 8lb.
Intermediate Level: 8lb. + 10lb.
Advanced Level: 10lb. + 12lb.
Burn + Strengthen Workout
DO: 3 sets of 20 reps. for each exercise, resting for about 1 minute in between each set. Do not rest much longer than that, as I want you to keep your heart rate elevated during your exercise (for best calorie/fat burning), then bring it down slightly during your rest, then bring it back up.
TIP: Keep your movements at a quick pace, while maintaining proper form, to bring your heart rate up.
WOODCHOP: (cardio, abs, quads, glutes, shoulders) Grab the Mb, stand with feet shoulder width apart, bring the Mb to the outer right knee while squatting, then rotate bringing the Mb to the upper left shoulder and return. Do not over extend while raising the Mb, keep it in front of you to protect your lower back.
SQUAT & LIFT: (cardio, quads, glutes, shoulders) Bend into a squatting position with feet shoulder width apart and Mb in both hands right above your knees, quickly straighten your legs while bringing the Mb overhead, squeezing your glutes before returning to starting position.
LUNGE & LIFT: (cardio, quads, glutes, abs, biceps) place left foot in front with knee bent at 90 degrees an back leg bent at 90 degrees while holding Mb at chess level, quickly extend upwards while keeping core tight and elevate Mb overhead and then return to starting position. Do not forget to rotate to opposite leg forward after your 3 sets of 20 reps.
KNEE EXTENSION: (quad, glutes, abs, shoulders, biceps) this move requires strength and balance;therefore you will be limited on how quickly you can do the movement. Stand on left leg which is slightly bent, bring right knee up to meet Mb at waist level, while keeping a strong core, extend right leg back at the same time as extending the Mb overhead. Do not forget to rotate to opposite leg forward after your 3 sets of 20 reps.
TRICEP EXTENSION: (cardio, core, quads, triceps) Stand with feet slightly apart and knee bent, keeping the core tight the entire time, grab the Mb with both hands and place behind your head, then quickly extend Mb overhead until arms are straight, then bring Mb back to starting position.
AROUND THE WORLD: (cardio, quads, shoulders, biceps, core) Stand with feet shoulder width apart and knees slightly bent, grab Mb and place outwards from right hip, in a controlled movement, rotate the Mb around in a full circle, while keeping core tight. One rep. is when the Mb returns to the starting position.
AB ROTATION: (cardio, arms, core, glutes) Stand with feet about shoulder width apart with a slight bend, grab the Mb and extend arms outwards while keeping core very tight, then rotate the ball to the opposite leg. The foot opposite the ball will turn slightly. Also if you core is not very strong, I suggest starting this movement without a Mb and then eventually work up to a light weight Mb, around 4lb.
Outfit: leggings by GapFit, bra top by Athleta, tank top by Athleta
My favorites medicine balls for this workout, and all are available on Amazon:
4lb. Medicine Ball:
6lb. Medicine Ball:
8lb. Medicine Ball:
10lb. Medicine Ball:
12lb. Medicine Ball:
Christie, “your personal trainer to help you Get Fit & Stay Fit”
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