20 Minute Medicine Ball Workout

mb push

Using a 6-12lb Medicine Ball complete this circuit for time. Take a short rest then repeat the circuit twice more working to beat your best time each round. Good luck!  Follow napoletanj on Instagram to see the proper form for these exercises.

20 Triceps Ball Slams

20 Traveling Medicine Ball Push-ups

20 Medicine Ball V-Ups

20 Medicine Ball High Tosses

Parking Lot Suicides (Every 3 Spaces up to 12)

Playground EMOM

Pullups

Complete this circuit every minute on the minute for 12 straight rounds:

5 Pull-ups

10 Reverse Lunges with a Front Kick (5 each side)

15 Mountain Climbers (each foot)

***TAKE A 3 MINUTE REST***

Complete this circuit every minute on the minute for 12 straight rounds:

5 Box Jumps (use a bench)

10 Bench Dips

15 Reverse Crunches on Bench

6-12 Progression Workout

press

Warmup: (3 rounds back to back)

6 Squat Jacks with a Press

6 Kettlebell Swings

6 One Arm Snatches each side
*
Round 1: (2 rounds back to back)
8 Jab/Cross/Around the Clock Burpees
8 Around the Clock Lunges each side
*
Round 2: (2 rounds back to back)
10 Alternating Front & Lateral Raises
10 Straight Leg Deadlift w/ Clean & Press
*
Round 3: (2 rounds back to back)
12 Standard Dumbbell Deadlifts w/ Upright Row
12 Plank Jacks w/ Alternating Staggered Push-ups
*
Round 4: (20sec on/10sec off for 8 rounds)
Bicycle Crunches
 

Accumulator Arms

arm flex

Looking for a killer arms workout with increasing intensity?  Try this accumulator style workout!  This workout is timed and the only equipment needed is a 10-15 pound medicine ball and a heavy resistance band.  Complete the first exercise for 30 seconds followed by 30 seconds of rest.  Immediately after your rest period go back to 30 more seconds of the first exercise directly followed by 30 seconds of the next exercise and then 30 more seconds of rest.  Continue to add an exercise to each circuit BEFORE finishing with 30 seconds of rest.  You should be aiming to do as many repetitions as possible without losing form.  Good luck!

Medicine Ball Slams

Narrow Pushups

Resistance Band Curls

Burpees

Overhead Triceps Extension (Use Medicine Ball)

Reverse Band Curls

Dips

Plank Ups

Leg Lifts

As Many Rounds As Possible

sumo squat

 

Set a timer for 15 minutes and complete as many rounds as you can of the circuit below.  Once the timer goes off, take a 2 minute rest and reset the timer for another 15.  In your second 15 minutes you can either try to beat your record for the first circuit, or switch to the second circuit and see how many rounds you can complete.

CIRCUIT #1

5 Sumo Squat Jumps

5 Kettlebell Swings

5 Push Presses

5 One Arm Kettlebell Snatches on each Arm

CIRCUIT #2

5 Sit-ups with a Shoulder Press

5 Dumbbell Squats

5 Plyo Pushups

5 Lunge Jumps on each Leg

500 Reps for Time

pushup

 

Complete 100 repetitions of each of the exercises below any way that you can.  Break up reps into smaller sets and move from exercise to exercise rather than resting.  Set a timer and see how quickly you can complete all 500 repetitions!

PUSH UPS

DIPS

JUMPING JACKS

SITUPS

PLANK UPS

Max Reps Workout

burpees

 

Set a timer for 90 seconds before you start each of the exercises below.  Do as many repetitions as possible in the allotted time and record your number of reps.  Take 30-60 seconds of rest in between exercises.   Try this workout again in a week or two and strive to beat your best!

BURPEES

SUMO SQUATS

PLANK JACKS

LEG LIFTS

PUSHUPS

UPRIGHT ROWS

BOX JUMPS

OVERHEAD TRICEPS EXTENSIONS

BAND CURLS

SITUPS