Friday Medicine Ball Workout

Sorry it's been so long since I've posted, the last few weeks have been crazy with school and work. I'm in the clear now until finals so hopefully I can start getting some more posts up on here. Here's a quick workout using just medicine balls if you need to get in a last minute workout quick.

Medicine Ball Circuit

Halos - 25 seconds each direction
Squat Presses - 15 repetitions
Ball Slams - 15 Repetitions
Suitcase Crunch - 15 repetitions each leg
Overhead Throws - 25 seconds

Halos: Raise medicine ball to head level, rotating it around the head with both hands.

Squat Presses: hold medicine ball at chest level, keeping it close to your body and your elbows in. Push your hips back and bend your knees until your thighs are parallel with the ground, making sure your knees aren't flexing forward over your toes. Extend back up to the starting position, raising the medicine ball overhead.

Ball Slams: raise the medicine ball overhead. Using your core to power the movement, contract it and crunch forward, throwing the medicine ball straight down (be careful on the rebound!). 

Suitcase Crunch: lying on your back with your legs straight, extend the medicine ball above your head and hold it slightly off the floor. Raise your torso and draw one leg at a time to your chest as you bring the ball over your knee towards your foot. Return to the starting position and repeat with opposite leg.

Overhead Throws: standing 3-4 feet from the wall, raise the medicine ball overhead. Keeping your arm still at the shoulder, extend your arms at the elbow, throwing the ball at the wall and catching if off the rebound. 

You can repeat this circuit multiple times and use it as a complete workout or as a supplement it with your current workout. Switch things up and give it a shot!