March 30, 2013

Metabolic Medicine Ball Workout (Video)

Metabolic Medicine Ball Workout Medicine Balls (Med Ball) are great way to change up your workout, while helping you to burn fat and build muscle using bodyweight movements. Medicine Balls have transformed from what you use to see in boxing gyms back in the day. The heavy leather balls you would see trainers use to pound the boxer’s midsection in an attempt to harden them up. Now they are covered in different materials, a little more bouncy and versatile tool for you to use, The Medicine Ball can be used to develop stabilizer muscles, which will help you build muscle faster, they can add a load to a compound exercises to increase strength and of course it is still highly effective for strengthen your abdominis rectus, obliques and core muscles. Next time you are in the gym grab the medicine balls off the stand and try this metabolic circuit. Medicine Ball “Mayhem” Metabolic Workout This metabolic med ball circuit targets your cardio, fat loss and muscular & strength endurance. I include upper and lower body compound movements, calisthenics, plyometrics, explosive exercises, abs and core. Perform each exercise for 60 seconds of work followed by 15 seconds rest one after the other. Complete all 10 exercises and repeat for 3 full rounds. Warm up before and stretch after you are complete. 1. Med Ball Thrusts – 10lbs 2. Med Ball Bear Hug Squats – 25lbs 3. Med Ball Roll Under Push Ups – 10lbs 4. Med Ball Slams – 10lbs 5. Med Ball Leg Curls – 10lbs 6. Jump Lunge – 25lbs 7. Med Ab Choppers Right – 10lbs 8. Med Ball Mountain Climbers – 8lbs 9. Abs Chopper Left – 10lbs 10. Med Ball Speed Runs – 25lbs At the end of the workout 3 sets of Med Ball Leg Raises to Failure 11. Med Ball Leg Raises – 8lbs  

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