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:
- Start with your feet together and the ball extended high above your head.
- Jump both feet out wide as you throw the ball down towards the floor (be careful as some medicine balls will bounce!)
- Catch or collect your medicine ball as you jump you feet back together to raise ball overhead and start again.
LUNGE WITH ROTATION:
- As you step one leg forwards extend the medicine ball out straight from your chest in front of you.
- With arms as straight as possible twist the body towards the front leg.
- Return the body and ball back to the centre before stepping the leg back in and repeating on the opposite side.
BEAR CRAWL:
- Start on all fours with your hands positioned under shoulders, knees under hips and a flat back with the medicine ball between your hands.
- Step opposite hand and foot forward as you tap the medicine ball gently to roll it forward, keeping the core pulled in.
- 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:
- Start with the body in a full plank position with the medicine ball under one palm.
- As you bend the elbow for a push up, transfer your bodyweight forward and raise the knee closest to the medicine ball towards it.
- Extend the elbows to return back to a plank position, bring the feet back together.
- Transfer the medicine ball to the other palm keeping the core pulled in and the back flat.
RUSSIAN TWIST:
- Take a seat on the mat holding the ball close to your chest.
- Keeping the hips as still as possible rotate the body to one side then the other tapping the ball onto the floor.
- You can do this with feet off the floor to make it more challenging.
V UP:
- Start lying on the mat with arms and legs extended out straight with the medicine ball in your hands above your head.
- Engage the core as you raise the legs and arms up to try and meet them in the middle.
- Keep using the core to control the motion as you return the arms and legs to an extended position.
![](https://tfdgym.co.uk/wp-content/uploads/2024/06/v-ups-1-768x1024.jpg)
![](https://tfdgym.co.uk/wp-content/uploads/2024/06/v-ups-2-768x1024.jpg)
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)