It is time to kick your body into gear and tone it up for summer sun and fun! Medicine balls will help keep your workouts fresh and are a great addition to any home gym. You should have two, a light one and a medium size one (I’m using a 4 kg ball for this workout). You can replace the medicine ball with any other ball or dumbbell instead (no tossing the dumbbell though – too awkward to catch).
To burn extra calories and fat, focus on higher repetitions with little to no breaks in between exercises (circuit training). *These 7 exercises below will get you lean and ready for swimsuits:
1. Medicine Ball (MB) Squat Toss
Targets thighs, butt, core, chest, shoulders, & triceps.
- Stand tall in a wide stance.
- Press both hands into a medicine ball with your elbows out and shoulders retracted and depressed.
- Lower down into a squat by bringing your hips back and keep weight on your heels.
- Use your hips to generate power and press/toss the ball overhead.
- Catch and repeat for 15 to 25 reps.
- If you don’t feel comfortable tossing, just reach your arms overhead instead.
2. Alternating Chop Squat
Targets thighs, butt, core, & shoulders.
- Stand tall.
- Hold a light medicine ball out in front of you without shrugging your shoulders.
- Abs in tight!
- Chop the medicine ball towards your left hip as you go down into a squat. Weight stay even on both legs.
- Just as above, generate power from your hips to raise back up bringing the ball about eye level.
- Repeat the chop squat to the right and alternate sides for 14-24 reps.
3. Balance with Overhead (OH) Pass
Targets shoulders, core, & stabilizing muscles of the ankle, knee, & hip.
- Balance on 1 Leg.
- Hold a light medicine ball out to side.
- Slowly raise the medicine ball overhead and pass it to your other hand.
- Repeat the pass back and forth for 14-24 reps.
- Balance on opposite leg and repeat sequence.
4. Lunge with MB Pass
Targets thighs, butt, & core.
- Stand tall in a staggered stance holding a light medicine ball in front of you.
- Bend your knees and keep your chest open as you pass the ball under your leg.
- If you can’t keep your back straight while passing the ball, just reach the ball towards the outside of your front leg instead.
- Perform 15-25 reps of ball passes.
- Switch legs and repeat.
5. Crunch with MB Toss
Targets the front of your core (the “6-pack” muscles) & chest.
- Lie on your back with your elbows out and hands pressing into a medicine ball.
- Crunch and press/throw the ball into the air.
- As you catch the ball, go back down to starting position. Keep your shoulders down away from your ears throughout the entire movement.
- Repeat for 15-25 reps.
6. V Pass
Targets the side abs (obliques) and stabilizing muscles of the back (erector spine) and core (transverse abs).
- From a seated position, lean back to a point that is a challenge for you (abs in, chest open). You shouldn’t feel any pain in your lower back. If you do, don’t lean as far or even try sitting on a rolled up mat to bring your hips up higher off the ground.
- Hold a light medicine ball out in front of you.
- Slowly rotate the ribcage to one side and open your arm out to side.
- Reach the medicine ball as far as you can, with control.
- Come back to center and repeat sequence on the other side.
- Alternate sides for 14-24 reps.
7. MB Reverse Curls
Targets the lower abs (rectus abdominals).
- Lie on your back and squeeze a ball in between your feet.
- Slowly raise your knees up towards your chest. Don’t use momentum, “muscle” it up using your lower abdominals.
- Slowly lower your knees back down and don’t let your lower back raise off the mat.
- Repeat for 15-25 reps.
After going through all 7 exercises with little to no breaks in between, now is the time to get a drink of water. See if you can complete the set of exercises one or two more times before stretching, drinking water, and calling it a day. Try it and let me know whatcha think!
*Consult your physician before starting any new exercise program.