That’d be the Lion King song, but I’m sure you don’t even need me to clarify that. Me as Rafiki, the med ball as baby Simba — get it? GET IT?!
Fun fact of the day: The lyrics are actually “Nants ingonyama bagithi Baba” which means “Here comes a lion, Father” in Zulu. I was pretty close though.
30-Minute Medicine Ball Circuit Workout
Equipment I Used:
- Medicine ball (if you don’t have a medicine ball use a dumbbell!)
I didn’t include a printable cheat sheet for this one because the structure is super straightforward: Do each exercise in the circuit for 1 minute. Rest for a minute at the end of the circuit. Repeat a total of 3 times. You’ll notice the flow of the circuit is right side of your body, full body, left side of your body.
Torso Twist Knee Drivers in Low Lunge RIGHT
Start in a lunge position with front leg bent to 90 degrees and a med ball held in both hands, arm extended out in front of you at chest height. To make sure you have proper form, roll your shoulder cage back and down before you start the exercise. From this starting position, twist your torso over the front leg (if right foot is forward, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Twist back to center and staying low on your front foot, weight in that heel, drive your back knee forward in towards your torso and then quickly extend it back out into your lunge.
When you do the knee driver, it helps to have a slight forward lean with your torso so that your bodyweight is over the standing heel.
Modification: Depending on the weight you use, it can be really difficult to keep your arms outstretched as you do the knee drivers. Try bringing the ball in towards your chest as the knee drives forward and then extending the ball back out front as you step the foot back into your lunge.
Crossbody Chops RIGHT
Start in a split-stance lunge position right foot forward, ball of left foot planted behind you, both knees bent to 90 degrees, holding the medicine ball by your right foot with straight arms. Your left foot is going to pivot as you stand up, bringing the medicine ball across your body (keep arms straight) and reaching it up to the left. Chop it back down diagonally across your body to starting position, pivoting left foot and bending your knees.
Full-Body Russian Twist Crunch RIGHT
Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a med ball in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over to the right of your legs. Twist through your waist as you do this, stopping the med ball a couple inches off the ground and then extending back out, lowering to starting position. Repeat, twisting to the right every time.
The goal is to never bring the legs and/or med ball to rest on the ground when you extend out and crunch up.
Squat Jacks with Oblique Scoop
For the low body, think jumping jacks in a squat position. For the upper body, think paddling a canoe. This one can be like rubbing your stomach while patting your head, so don’t be frustrated if it feels uncoordinated at first—you can always eliminate the upper body movement and just hold the med ball at your chest as you jump your feet in and out.
Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and a med ball held at your chest with both hands. Staying low in a squat, jump your feet in close together as you scoop the ball down and around to the left of your left leg. As the ball comes up and back to center, jump your feet out wide again to the starting position. Repeat, this time scooping the ball down and around to the right side of your legs as you jump them close together. The goal is to stay low in a squat as you jack your feet in and out, fluidly scooping the medicine ball side to side like a figure eight or canoe oar.
Med Ball Burpees
Start standing, feet about shoulder-width apart, med ball held at your chest. Squat down, bringing the ball to the ground by your feet and, pressing onto it with your hands, jump both feet back into a plank position. Quickly jump your feet back up by the med ball and shift the weight into your feet, bringing the med ball to your torso, lifting upright into a low squat position. From here, jump up, weight held at your chest. Land softly on your feet, sinking right back down into a squat and going into your next rep.
Torso Twist Knee Drivers in Low Lunge LEFT
Crossbody Chops LEFT
Full-Body Russian Twist Crunch LEFT
WEARING | Fabletics leggings // tank (can’t find it online but similar here) & sneakers c/o Reebok
Let me know if you give this one a try! As a reminder, I’m in Costa Rica for the week so there will be a delay in responding to emails/comments (then again, there always is with me haha). You can follow my vacation on Instagram @nicoleperr.
Original article and pictures take pumpsandiron.com site
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