If you’re getting tired of all the sameness of barbell and dumbbell exercises, that you need to change things around somewhat and try some fat burning using a medicine ball. I’m going to list some exercises that you can combine into circuits to make a powerful workout that will burn fat and boost your metabolism. A weight loss forum has a lot of people needing a change.
If you don’t have a medicine ball already you need to get one fast!Medicine balls with a weight of 8 lb are going to do the job while a woman needs a 6 lb ball.
To get a complete circuit, you’re going to need to finish all the exercises without any breaks in between. This will maximize your results.
Do this circuit one time for effectiveness, but if you have time and if you want to you can do it a few times.
Get started with the Squat Press by squatting down and pushing back up with your legs. As you propel yourself upward lift the medicine ball up above your head.
Second, grab the sphere and move it in front of you in a circular manner. Start in the twelve o’clock position and go all the way around.Follow up the big circles with a squatting exercise that is popular with golfers.
Get the ball with your feet widely apart. Get the medicine ball high and to the side and let it help you forcefully bring it to your opposing foot. Complete your reps and then do it on the other side.
Downward slanted push-ups are next. Do them with your feet up on the sphere. This goes well with six pack ab exercises.
Now that those are finished, you need to move on to the diagonal lunge. Chop the ball across your body in a diagonal path as you move forward.
Alternate which foot moves forward and which way the sphere chops. For a special challenge, curl the sphere with your legs.
Do this by putting your feet up on the ball and then with your hips bridged roll the ball toward you and then away from you. This is hard, so if you can’t do it, just do the bridging hips instead.
Pounds with the sphere and pullups while holding the sphere with each foot are the final two sequences that I’m going to mention.
With the pull ups, make sure you get your chest all the way to the bar. For the slams, propel the medicine ball to the ground with one foot and then the other foot forward.
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