Cold weather makes me want to hibernate and because of this I am still avoiding most gyms in Nashville. This means I have to get creative with my indoor workouts. A weighted medicine ball has been one of my best purchases for at home training. In some workouts, it’s the only weight I use. Check out one of my medicine ball workouts below. I use a 12 lb ball, but whatever weight you are comfortable with will work. Also, this workout will be in a pyramid, so start with 30 reps of each, and work down 20, 15, 10, 5….done!
Remember to start with a 5 minute cardio workout to warm up your muscles. Jump rope, jumping jacks, etc.
ROUND 1:
30 reps of each, rest 60 secs in between each exercise and 2 minutes in between each round.
– Walking Lunges
– Toe Touches
– Side to Side Push ups
Get into Push up position, placing one hand on the medicine ball, lower down, push back up and slide ball to other hand. Repeat.
– Tricep Push Ups
– Wall Balls
– Russian Twists
REST.
ROUND 2:
-Repeat the same moves, but do 20 reps of each
-2 minutes of REST
ROUND 3:
-Repeat the same moves, but do 15 reps of each
-2 minutes of REST
ROUND 4:
-Repeat the same moves, but do 10 reps of each
-2 minutes of REST
ROUND 5:
-Repeat the same moves, but do 5 reps of each
DONE!
Don’t forget to stretch!
Outfit and medicine ball info below, click on pics to shop!
-Olivia
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