Sports StrengthToningFat Burning

Full-body medicine ball workout plan

Sports StrengthToningFat Burning

Full-body medicine ball workout plan

 | By Holly Trueman | @hollytrueman

Want a workout that's going to build muscle and burn fat whilst simultaneously improving your coordination and stability? Look no further!

For this workout, all you'll need is a medicine ball and some motivation… let's get to work!

1.) Medicine ball plank jack

Start in the high plank position with both hands placed on the medicine ball. Next, jump both feet out (so they exceed your shoulder width) before jumping them back together. Repeat this for 15 reps and then move onto exercise 2.

2.) Medicine ball press-up

Start in a press up position with your right hand placed on top of the medicine ball. Now, brace your core and do 8 press ups. Once you've done that, give your arms a quick shake before re-positioning the ball so your left hand is placed on it. Do another 8 reps before moving onto exercise 3. If this move is too tough, place your knees on the ground as you do the press ups.

3.) Medicine ball superman

Start by lying face down with your arms extended and the medicine ball between your hands. Now, brace your core and simultaneously lift your arms, chest and legs off the floor. Hold in the 'Superman' position for 2 seconds before slowly returning to the ground. position. Repeat 10 times before moving onto exercise 4.

4.) Medicine ball squat to overhead press

Standing with your feet shoulder width apart and holding the medicine ball close to your chest, lower down into a squat. As you return to a standing position, raise ball above your head, extending the elbows and squeezing the glutes. As you lower the ball back to your chest, sit down into the next squat. Repeat for 15 reps before moving onto the final move.

5.) Medicine ball Russian twist

Start by sitting on the floor with your knees bent. Now, lower your upper body backwards slightly so that your thighs/core make a V shape. Hold the medicine ball between your palms and twist your arms to the left so that the ball almost touches the floor. Move back to the centre before twisting to the right. Repeat this for 20 reps.

Repeat the whole circuit 3 times and VOILA - you're done. A full-body workout that can be done in even the busiest of gyms… give it a go and let us know how you get on.

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