When time is of the essence, here’s a great workout you can get done in less than 30 minutes with just a medicine ball.
Aim for 10 controlled reps of each movement for 3 sets if you are new to this training session, or 5 sets if you’re more experienced. Move from one exercise to the next with no rest, then take a short 1-2 minute break between sets.
Reverse Step Rotation
Description – hold the medicine ball in front of your body and take a step back with your right leg. Maintain length in your torso and lead with your chest as you rotate across your left leg. Driving off your left foot return to the start position and repeat on the other side.
Description – Sitting on a the ground bend your knees at about 90 degrees and lift your feet off the floor. Avoid collapsing with your toros, and instead keep your chest high as you rotate the medicine ball across your torso touching the ball on either side of your body. If you need to regress the movement place the heels of your feet on the ground.
Low to High Wood Chop
Description – A new way to introduce rotation into your workouts, set up with your feet wider than shoulder width apart. Shifting your body weight onto your right leg, hold the medicine ball in front of your body and lean forward from the hips. Push off the right foot and shift your body weight across to your left foot, driving the medicine ball up and across your left shoulder.
Superman with Pass
Description – Lie on your stomach and place your hands out to the side and slightly in front of shoulder height. Elevate the chest and and extend through your upper back, holding this position while rolling the medicine ball from one hand to the other.
Description – with your feet slightly wider than shoulder width, take the medicine ball over head. Shifting your body weight to one side, forcefully slam the ball to the ground on the side you have shifted too. Take the medicine ball back overhead and repeat on the other side of your body. If using a light medicine ball be aware there may be some bounce back on the ball so go easy on your first few repetitions.