Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Core #1 – At Home with a Medicine Ball

CIRCUIT #1 
Medicine Ball Thrusters 12 lb
Chin-ups
Close Hand Push-ups
21 reps, 15 reps, 9 reps
 
CIRCUIT #2 
5 – each side –  Medicine Ball Lunge Twists
5 – each side – Pistols (1 Leg Squat)
5 Sit-up, Stand-up, Medicine Ball Slams
5 Burpees
5 – each side –  Medicine Ball Sliders
5 Knees to Elbows
5 – each side – 1 Leg Medicine Ball Dips
5 Uneven Push-ups
5 – each side – 1 Arm Overhead Medicine Ball Squats
5 Sprawls
X4
 
CIRCUIT #3 
20 sec Nose to Ground
10 Push-ups
20 sec Leg Raises
10 Push-ups
Repeat until exhausted
 
Again, all I did here was take Core #1, thought about a piece of equipment (the Medicine Ball) and switched out the exercises a bit.   And….whaalaa…a brand new “at home” workout!   Easy-peasy
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