For this workout, as with any workout, make sure you are properly warmed up – get a good sweat on. One example for a warm up is the Wood Chop Set. Do the following exercises 30x each as a circuit three times.
After that, make sure your joints are warmed up. Then:
Medicine Ball Push Up – Do a push up where you have 1 hand on the medicine ball. Once up, roll the ball to the other hand and repeat for 1 rep.
Medicine Ball Burpee – Start with the medicine ball over your head. Crouch down and place the ball on the ground and step your feet out so you are in a plank position. Then return to standing up with the ball over your head. That’s 1 rep.
Medicine Ball Slam – As easy as it sounds – Slam the ball into the ground, pick it up and repeat.
Medicine Ball Crunch – Hold the medicine ball on your chest and do a proper crunch so your shoulder blades come off the ground.
Medicine Ball Mountain Climbers – Start in a plank position with both hands holding the medicine ball. Alternate stepping 1 foot up so your knee touches your elbow. Doing left and right counts for 1 rep.
As a circuit, do 10, 20, 30, 40, 50 reps.
Take the necessary breaks and time yourself. Try this workout again in 6 weeks to gauge your progress.
Don’t forget to stretch once you are finished!