High intensity interval training (HIIT) with medicine ball conserved time and consistently ensures fat blasting and muscle toning. These are the sole three things you will ever actually want from a routine. Mdicine balls are generally ordered and lightweight for maneuverability and a simple grasp.
I know a lot of people purchase a medicine ball and quickly run out of exercise ideas for it. The medicine ball then ends up in garage, wardrobe or basement with all the other exercise equipment that was purchased with the best intentions but rarely used. Medicine balls rarely come with a user guide however are very versatile. You just need to be a little creative. Credits: Full Body HIIT Workout Using Medicine Ball |
Many medicine ball workouts also work shoulders and your core. You should begin feeling that burn although you are not concentrating on these body parts. Your core is central to everything you do on your feet stealing it in is consistently excellent. Light weight and high repetitions will get your body the results you need quickly.
Looking to switch things up a bit in the gym? How about a medicine ball high intensity interval workout? I came up with this program when the gym was busy and all the dumbbells and kettlebells were in high demand. It got the job done! Credits: Medicine Ball HIIT Workout | Trainer’s Notebook
Gear Needed: Interval Timer, double handle medicine ball(8-12 pounds) water for hydration, towel, mat or surface that is soft.
Medications balls are an ideal addition to any workout routine.
Review videos as well as the exercise descriptions below to get familiarized with each exercise. Complete this work out 2 times per week for the stunning body you need!
Beginner’s Level: 1 Circuit
Intermediate Level: 2 Circuits
Advanced Level: 3 Circuits
- Plyometric Lunge – Begin in a lunge position with your front leg at 90 degrees as well as your rear foot as it rests a couple of inches off the earth, resting in the ball of your foot using a bending in the knee. Keep switching between sides, keeping your torso and chin up. Exhale each single time you switch.
- Push-up – You can can do conventional closed-grip push ups or you also could do a passing pushup. For the closed grip, just get in addition to the ball in a standard pushup position with your hands and perform normal pushups. Be sure that the ball touches. For the passing push up, one hand will likely be elevated in addition to the ball. As you move your body down, make sure you finish only after passing the medicine ball by means of your torso to stop from tensing your shoulders. When you push up, use your hand that is raised to roll the ball to your non-raised hand, and put your lead hand to the ground. When you get it, perform a push up and continue to switch. It is also possible to do the variation in your knees as you should.
- Medicine Ball Swing – Press and The squat is a fun exercise you can go a bit more heavy on the medicine ball weight with. Standing with your feet broad, catch the medicice ball with a single hand and put the other hand in your hips. Begin together with the medicine ball. Make certain all the momentum is coming from your hips when you press up. This can keep your lower back balance and provide more power to you. Repeat to your other hand.
- Medicine Ball Burpees – Same dynamics with some weight and as a traditional burpee. Begin together with both feet behind you and the medicine ball on the ground so your body is in a board position. Be sure that your hips and bottom are not up in the air. Perform a push up, when you reach into the atmosphere and get to the top, bring your feet towards the ball. Keep your heart tight and breath strong.
- Russian Twists – Sitting on a soft surface, catch your medicine ball in and straighten out your arms in front of you. Don’t forget to crouch somewhat back to prevent strain on your lower back and to completely engage your heart. Rotate your center to the left while keeping your arms directly. Make sure you completely rotate your upper body so that your head is facing all the approach to the side when you finish.
- V-up – Lie flat in your mat with your legs straight out in front of your arms, with medicine ball right and behind your head. Concurrently, bring both your legs as well as the ball up in the air and have the ball meet your legs as they form the letter “V.” Keeping both legs and arms right still, return to the starting position and repeat.
Step away from the machines and end workout boredom with this eight-minute medicine ball workout. It accelerates fat loss by combining an old-school fitness tool with high-intensity exercises designed to challenge your muscles from every angle. Grab a towel (trust me, you’ll be wiping away a lot of sweat) and get ready to boost your metabolism and reveal a lean, toned body.
How it works: Do as many reps of each exercise for 30 seconds without rest. Credits: Medicine Ball Exercises to Burn Fat Fast – Shape Magazine
Medicine Ball Swing
Medicine Ball Burpees