GRIT by Brit

Fun, Fierce, Fitness

Melt Fat AT HOME with a Medicine Ball

2 Comments

  • Workout: Medicine Ball Melt Down by Brit
  • Duration: about 30 minutes
  • Calories Burned: 250 – 350
  • Focus: Total body toning, core strength, calorie burn
  • Commentary:  Using medicine balls are a FUN and EFFECTIVE way to change-up your home workout routines.  I like them because I can always find a new way to workout with them.   I highly suggest getting one of your own – you can buy them for pretty cheap ($10-40) depending on the weight.

INSTRUCTIONS: Do 4 rounds of the following circuit.  Between each round, do a 1 min cardio interval  (i.e. jumping jacks, squat jumps, high knees, ski jump side to side, etc.)  You can do this workout at home or  at the gym after or before your cardio training – ENJOY 🙂

    1.  Push ups (15 reps)with one hand on the medicine ball  – 2 rounds w/ right hand, 2 round w/ left hand
    2. Bicep curls (20 reps), holding the medicine ball with both hands
    3. Triceps overhead extensions (20 reps), holding the medicine ball with both hands 
    4. Loop through lunges (20 reps), 10 on right leg and 10 on left leg; step one leg forward into a lunge position, pass the medicine ball under your front leg from one hand to the other, bring the ball back up over you head and pass to the other hand, repeat (see example at the bottom)
    5. Wall sits (45 seconds), with lateral shoulder isolation, hold the medicine ball straight out in front of you with both hands while holding a wall sit 
    6. Berry pickers (20R, 20L), holding the medicine ball with both hands  – lie on your back, bend your knees, rise to a crunch position and twist left and right so that the ball touches the floor on each side
    7. Plank on medicine ball (45 seconds) – 15 sec w/ ball under right hand, 15 sec with ball under left hand, 15 sec with ball under both hands
    8. Superman extensions (20 reps), lie face down on your stomach holding the medicine with both hands out in front of your forehead,  raise the ball up about 4 in. from the floor, squeeze your back muscles, repeat.

Example: Loop Through Lunge

Advertisements

Author: Brit

I'm an entrepreneur, blogger and fitness instructor energized by FIERCE fitness, family, sunshine and hard work. Thanks for checking out my blog!

2 thoughts on “Melt Fat AT HOME with a Medicine Ball

  1. Pingback: Tone up challenge week 3 report: Jan proves there’s NO EXCUSE to skip workouts | GRIT by Brit

  2. Pingback: NEW 4-week tone up challenge: Euro Style with Jenny! | GRIT by Brit

Let Brit know what's on your mind!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s