10-MINUTE MED BALL CONDITIONING ROUTINE

EXOS

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.

Circuit A

Squat Jump

IMG_7198

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

IMG_7199

Coaching tip: Keep your shoulders above the Med Ball and your body ridged like a piece of steel.

Reverse Lunge – Alternating

IMG_7200

Coaching tip: Push your front foot through the ground to stand up.

Front Raise

IMG_7202

Coaching tip: Maintain constant control of the Med Ball by accelerating in both directions.

Romanian Deadlift – One Leg

IMG_7204

Coaching tip: Bend at your waist like you’re bowing to the crowd.

Overhead Slam

IMG_7207

Coaching tip: Keep the top of your head toward the ceiling and get the ball to bounce to shoulder level.

Circuit B

Squat to Press

IMG_7208

Coaching tip: Push your head through your arms to complete the movement

Pushups – One Hand, Alternating

IMG_7209

Coaching tip: Keep your body straight like a broomstick.

Lateral Lunge – Alternating

IMG_7211

Coaching tip: Use the ball has a counterbalance each time you lunge.

Bent Row

IMG_7212

Coaching tip: Keep your chest facing the ground and your elbows next to your ribs.

Good Mornings

IMG_7213

Coaching tip: Bend over at your waist like you’re bowing to the crowd

Rotational Lift

IMG_7216

Coaching tip: Move the ball from low to high in a straight line.