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.
Also, you need only do this once unless you are an advanced trainer and you want to show off to yourself.
Begin by squatting with the sphere in your hands. Lower yourself at the hips and then drive yourself back up. On the way up, your sphere should be lifted overhead with your arms extended.
A big circle exercise is next, where the ball is higher than your head in both hands. Rotate your ball down and then around like a clock.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.Once you’re finished with this oblique move on to the other.
Downward slanted push-ups are next. Do them with your feet up on the sphere. This goes well with six pack ab exercises.
Lunge diagonally for the next exercise. Do a chopping motion starting with the sphere overhead as you move forward.
Be sure to complete this for both sides. Do some curls for your legs with the medicine ball. This one is a bit challenging.
Place each foot up on the sphere and use your feet to roll the sphere out and then bring it back in again.Bridge your thighs if you can’t do this one, OK?
Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.
Raise your torso completely while doing the pull-ups.Pound the sphere into the floor in front of you as you step forward. Be sure to alternate feet.
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