The Med Ball Metabolic Workout

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

WORKOUT

Do each exercise for 30 seconds, resting 15 seconds between exercises. Do 5-8 rounds of the circuit below. Rest up to 2 minutes between circuits.

CIRCUIT:
30 seconds Burpee Med Ball Slams
15 seconds Rest
30 seconds Alternating Lunge With Rotation
15 seconds Rest
30 seconds Med Ball Chest Pass And Shuffle
15 seconds Rest
30 seconds Med Ball Hinge Throws For Height.
15 seconds Rest
30 seconds Med Ball Russian Twists
1-2 minutes Rest

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats

NOTES:

Use a lighter ball so you can move quickly. You want your movements to be powerful and explosive, not slow with the heaviest weight you can handle. Your med ball should be under 10% of your bodyweight if not lighter.

EXERCISE DESCRIPTIONS:

Burpee Med Ball Slams – Hold the med ball in both hands. Extend your arms overhead and then slam the ball into the ground as you hinge over and squat down. Once you slam the ball down, place your hands on the ball and jump your feet back. Beginners may want to step their feet back instead. Advanced exercisers can then also do a push up before jumping their feet back up to their hands. Once you step or jump your feet back up, pick up the ball and stand back up. Extend your arms back overhead and then slam the ball back down and repeat.

med-ball-burpee-slams
Alternating Lunge With Rotation – Start standing with your feet together and a med ball held in both hands. Take a big step forward with one foot and then bend both knees to sink down into a front lunge. Keep your front heel firmly planted on the ground. As you lunge forward, swing the med ball outside the front knee. Keep your chest up and back flat as you twist with the med ball to swing it outside the front leg. Then come back to standing and bring the med ball back in front of you. Lunge with the other foot and swing the med ball outside that leg. Your core should rotate as you swing the ball to each side but your back should not round even if you lean forward just a bit.

med-ball-lunge-with-rotation
Med Ball Chest Pass And Shuffle – Hold the med ball at your chest in both hands and face a wall or your partner. If doing this against a wall, begin to shuffle laterally. As you shuffle, throw the ball from your chest straight into the wall. Move back and forth while doing as many chest passes against the wall as you can. If doing this with a partner, you will both shuffle one way together, passing the ball back and forth quickly. Move a few steps one way then shuffle back the other way, passing as quickly as possible. Do not stand more than a couple of feet away from your partner or the wall. You want the passes and shuffles to be quick. (see bottom image)

med-ball-chest-pass-and-shuffle
Med Ball Hinge Throws For Height – Grab a med ball with both hands. Set your feet between hip-width and shoulder-width apart. Hinge over pushing your butt back and bending your knees slightly. Keep your back flat as you bring your hands back between your legs. Then, as if doing a squat jump, launch yourself up into the air and extend your arms up and overhead, releasing the med ball toward the ceiling. Then land softly bending your knees as you land. You can either then catch the ball and repeat quickly, hinging right back over or you can let the ball bounce and give yourself a second or two between reps. Beginners should let the ball bounce. Use a lighter ball so you can throw it high in the air; however, make sure you challenge yourself.

throws-for-height
Med Ball Russian Twists – Balance on your butt with your knees bent and feet off the ground. Hinge back a little with your upper body, maintaining a nice tall posture. Hold a med ball in both hands. Rotate your upper body and arms from side to side, touching the ball to the ground by each hip. Keep your feet off the ground the entire time and move as quickly as possible.

russian-twists

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