- 1). Perform 8 to 10 medicine ball slams. Hold the medicine ball high over your head and throw it to the ground in front of your feet as hard as you can. Catch the ball as it bounces and repeat. Move immediately to the next exercise.
- 2). Lie on your back on the floor in a sit-up position and pinch the medicine ball between your knees. Bend your knees to bring the medicine ball up to your chest and return to the starting position. Perform 10 to 20 repetitions and move to the next exercise.
- 3). Stand in a lunge position (one leg forward and the other back) while holding the medicine ball in both hands. Bend the forward leg until your back knee touches the ground and bring the medicine ball down toward the ground at the same time. Straighten the front leg while pressing the medicine ball over your head. Perform 8 to 10 repetitions for each leg (switching the forward leg) and move to the next exercise.
- 4). Get on your knees and hold the medicine ball in both hands at chest level. Throw the ball as far forward as possible and drop into a push-up position. Perform a push-up, retrieve the medicine ball, and repeat. Perform 8 to 10 repetitions and start at the beginning of the circuit again.
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