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Medicine Ball Circuit

Jun 25, 2024 | Exercises, Motivation, Workout

10 SLAM SQUATS

10 LUNGES WITH ROTATION

10 BEAR CRAWLS

10 SPIDERMAN PUSH UP

10 RUSSIAN TWIST

10 V UP

45 SEC BREATHE – 3 ROUNDS

SLAM SQUAT:

  1. Start with your feet together and the ball extended high above your head.
  2. Jump both feet out wide as you throw the ball down towards the floor (be careful as some medicine balls will bounce!)
  3. Catch or collect your medicine ball as you jump you feet back together to raise ball overhead and start again.

LUNGE WITH ROTATION:

  1. As you step one leg forwards extend the medicine ball out straight from your chest in front of you.
  2. With arms as straight as possible twist the body towards the front leg.
  3. Return the body and ball back to the centre before stepping the leg back in and repeating on the opposite side.

BEAR CRAWL:

  1. Start on all fours with your hands positioned under shoulders, knees under hips and a flat back with the medicine ball between your hands.
  2. Step opposite hand and foot forward as you tap the medicine ball gently to roll it forward, keeping the core pulled in.
  3. Once you have stepped both sides forward 1 step, step each side backwards one step to return to starting position bringing the ball with you.

SPIDERMAN PUSH UP:

  1. Start with the body in a full plank position with the medicine ball under one palm.
  2. As you bend the elbow for a push up, transfer your bodyweight forward and raise the knee closest to the medicine ball towards it.
  3. Extend the elbows to return back to a plank position, bring the feet back together.
  4. Transfer the medicine ball to the other palm keeping the core pulled in and the back flat.

RUSSIAN TWIST:

  1. Take a seat on the mat holding the ball close to your chest.
  2. Keeping the hips as still as possible rotate the body to one side then the other tapping the ball onto the floor.
  3. You can do this with feet off the floor to make it more challenging.

V UP:

  1. Start lying on the mat with arms and legs extended out straight with the medicine ball in your hands above your head.
  2. Engage the core as you raise the legs and arms up to try and meet them in the middle.
  3. Keep using the core to control the motion as you return the arms and legs to an extended position.

Let us know how you find it and tag us on social media in your sweaty selfies!

Blog by Tabby Bond – Personal Trainer (Tab Fitness)