Looking to mix up your workouts? Adding a Med Ball routine to your workout schedule is a great way to get a total-body workout, elevate your heart rate, and efficiently use your time in the gym. Here’s a simple, effective routine you can start using today.
How it works: Start by choosing a circuit. Do each movement for 30 seconds (or 15 seconds each side) with 20 seconds of running, jumping rope, or holding a Pillar Bridge in between. Do this for 10 minutes.
Coaching tip: Keep a continuous cadence by meeting the ground with your feet when you land and extending toward the ceiling when you jump.
Pushups – Two Hands
Coaching tip: Keep your shoulders above the Med Ball and your body ridged like a piece of steel.
Reverse Lunge – Alternating
Coaching tip: Push your front foot through the ground to stand up.
Coaching tip: Maintain constant control of the Med Ball by accelerating in both directions.
Romanian Deadlift – One Leg
Coaching tip: Bend at your waist like you’re bowing to the crowd.
Coaching tip: Keep the top of your head toward the ceiling and get the ball to bounce to shoulder level.
Squat to Press
Coaching tip: Push your head through your arms to complete the movement
Pushups – One Hand, Alternating
Coaching tip: Keep your body straight like a broomstick.
Lateral Lunge – Alternating
Coaching tip: Use the ball has a counterbalance each time you lunge.
Coaching tip: Keep your chest facing the ground and your elbows next to your ribs.
Coaching tip: Bend over at your waist like you’re bowing to the crowd
Coaching tip: Move the ball from low to high in a straight line.