DO YOU HATE DOING CARDIO? DO YOU THINK YOU HAVE TO BE ON THE TREADMILL OR OTHER CARDIO EQUIPMENT FOR AN HOUR TO GET RESULTS?
Then Take Your MEDICINE . . . . . . . . . .BALL 🎾 , that is, to Your Workout! ✓
What if I told you that staying on one piece of cardio equipment for a long period of time at the same interval & intensity is actually not that efficient in burning calories. 🤔 I personally do not enjoy my cardio workout days either, so that is why I would rather BE EFFICIENT, GO FAST & GET RESULTS without spending so much of my time on one piece of cardio equipment! ✅Adding a medicine ball (you can link from here to get a medicine ball if you need one) to your workout will take your cardio workout from ineffective, long & boring to a fat burning workout with results! If you do not know what a medicine ball is, it’s a weighted ball, used for a greater intense cardio and strengthening workout. The ball comes in varying weights, and of course the heavier the ball, the more difficult the workout. I always recommend starting with a lighter weight, in order to keep great form, and then as you get stronger, then increase your weight. For a beginner, I would start with a 6 lb. to 8 lb. ball, an intermediate level would be a 10 lb. to 12 lb. ball and the advanced level would be at least a 15 lb. ball. Give me 20 minutes and you will feel your HEART PUMPING . LEGS POUNDING . ARMS STRONGER . CORE TIGHTENED for a fat burning overall body cardio workout and it’s ONLY 20 MINUTES!⏱
MEDICINE BALL CARDIO WORKOUT
SQUAT LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Lower into a squat position by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. As you squat, keep the ball in front of you. Now as you straighten your legs from a squatting position, lift the medicine ball overhead and then return to the starting position. So, as you squat, the ball will be close to your abs then when you stand up the ball will follow upwards then once your legs are straight your arms should also be straight with the ball overhead. This is one complete rep.
Do: 5 sets of 20 reps
WOODCHOPS: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Lower into a squat position by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. Now twist only at your core to bring the medicine ball just past your right knee, but still keep your knees facing forward in a squat position. Begin to raise from your squat position and rotate at the core, and begin to lift the ball over your left shoulder. I tell my clients to think of the move this way: It is like you are grabbing an item off of the floor on your right side, then rotating at the core to place this item on a shelf over your left shoulder. This move from lower right to upper left is one complete rep.
Do: 3 sets of 20 reps. on each side
SIDE SQUAT LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Step to the right side and lower into a squatting position, keeping the ball close to your core. Make sure to squat by pushing your booty back, like you are sitting in a chair. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your knees do not extend past your shoes when you squat. Now bring your right foot back to meet your left foot and straighten your legs and lift the medicine ball over your head. So remember, as you side squat, the ball will be close to your abs then when you bring your feet together and stand up the ball will be lifted overhead. The move is: squat to the right, bring right foot back to meet the left foot and lift ball up overhead as you straighten your legs. This is one complete rep.
Do: 3 sets of 20 reps. on each leg
SIDE LUNGE LIFT: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Step to the right side but keep you left leg straight for a side lunge move, keeping the ball close to your core. Make sure when you lunge, you push your booty backwards. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your right knees does not extend past your shoes when you lunge. Now bring your right foot back to meet your left foot, keeping your left leg straight the entire time. When your feet are together then lift the medicine ball over your head. So remember, as you side lunge, the ball will be close to your abs then when you bring your feet together you will extend the ball overhead. The move is: a forward facing lunge to the right side, returning back to starting position then lifting the ball overhead. This is one complete rep.
Do: 3 sets of 20 reps. on each leg
SKATERS: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Leap to the right side bringing the left foot to follow but not placing it on the ground, all while staying down low & keeping the ball close to your core. Make sure when you leap, you keep your weight backwards. This will utilize your quads and glutes instead of putting strain on your knees. Also, make sure that your right knees does not extend past your shoes when you leap and do the best you can to keep the opposite foot from touching the ground. Now leap back to the left side and keep the right foot off the ground when your feet meet. The medicine ball will be kept close to your core the entire move. So think about ice skating when doing this move, you will leap to the right, bringing the left foot to follow without touching the ground and then leap back to the left side without right foot touching the ground. This is one complete rep.
Do: 5 sets of 20 reps.
STATIONARY RUNNER: Stand with feet shoulder width apart, shoulders back and core tight. Keep your neck in a neutral position, as to not strain it. Grab the medicine ball with both hands without gripping it tightly. Bend the right knee while keeping the left knee slightly bent and stationary. As you bend your right knee bring the medicine ball to the knee then as you extend your right leg back, raise the ball overhead. The ball should be kept right above your forehead and do not let the ball go behind your head as that can create strain on your lower back. Think of this move as you are running in place with the same leg moving forward every time. Hence the name stationary runner😃 ! The move is: stay in low squat type position, bring your right knee up to meet the ball, then extend your right leg back while you elevate the ball overhead. This is one complete rep.
Do: 3 sets of 20 reps. on each leg
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Hope to get to gym today and will incorporate these into workout .❤
Give it a try and let me know!
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