Medicine Ball Interval Workout (stolen from http://pumpsandiron.com/2012/05/31/medicine-ball-interval-workout/)
Set an interval timer (download one as an app for free on your iPhone) for 50 seconds of work, 10 seconds of rest, and 30 rounds total. In other words, repeat the following sequence 5 times, doing each of the 6 moves for 50 seconds. Take a 10-second break in between each move. Remember to push yourself and do as many repetitions of each exercise in the 50-second interval as you can. This workout, like any, is only as hard as you make it.
- Medicine Ball Burpees: This is a regular burpee, only holding on to a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air.
- Sit ‘n Reach: Lay on back with arms stretched overhead, holding on to your medicine ball. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Lower medicine ball as you lay back down.
- Russian Twist: Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing medicine ball from one side of your body to the other. If you’re using a 6-lb ball like I was, make it challenging by leaning back a little farther than you normally would and really twisting as far as you can.
- Basketball Jump Squats: Squat down, bounce the ball off the ground, jump up (like you’re taking a jump shot, but not really) with arms overhead and land back in a squatting position.
- Medicine Ball Plank: A plank. On a medicine ball.
- Toe Tap Soccer Drill: A slight variation on high knees, tap one toe gingerly on top of the medicine ball then jump onto your other foot and do the same. If you find yourself kicking the ball all over the place, just do high knees, making sure your feet are coming up high enough to clear the top of the medicine ball.
Have a very fit day!