Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

At Home – Medicine Ball

CIRCUIT #1
20 Medicine Ball Sliders
20 Sit-up Stand-up Slams
X2
 
CIRCUIT #2
30 seconds Medicine Ball 1 Arm Hold (hold MB above your head with your left arm extended)
5 Squats – 1 Arm  (while keeping MB above your head)
30 seconds Medicine Ball 1 Arm Hold (right arm)
5 Squats – 1 Arm (right arm)
5 – each side – Medicine Ball 1 Leg Dips (or 10 if you use 2 legs)
(put both hands on MB behind you, lift 1 leg with other planted on ground. Then do the 5 dips and switch legs)
X2
 
CIRCUIT #3
30 reps, 20 reps, 10 reps
Medicine Ball Lunge Twists
Medicine Ball Push-ups (both hands on the MB)
Burpees
 
CIRCUIT #4
Tabata Protocol
alternate between Medicine Ball Thrusters & V-sit Twists
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