By Skinny Ms.
OK, ladies, it’s time to take your workout to the next level! And Skinny Ms. has the medicine you need to help you do just that. Introducing the 7-Day Medicine Ball Challenge!
So maybe hearing the words “medicine ball” and “challenge” made you groan just a little bit. But fear not. We’ve created a list of seven medicine ball exercises that are creative, and dare we say,maybe even fun. And best of all, if you actually follow this challenge for seven days, you’ll probably be surprised at what seem like some pretty quick results. It might not be your favorite medicine, but as with any medicine, if you use it properly, you should see some pretty desirable improvements in your physical condition!
Take this opportunity to get outside in the nice weather. You don’t need a lot of equipment: just the medicine ball and your body (and a free interval timer app on your phone, if you like). These medicine ball exercises will tone and strengthen, and you can incorporate the 7-Day Medicine Ball Challenge into your workout program on an ongoing basis by moving through the levels. Start with the beginner plan, and celebrate when you get to advanced! Skinny Ms. will be cheering you on, and we’ll be standing by with more medicine when you’re ready.
Equipment Needed: Interval Timer (Gymboss is a free app), medicine ball (8-12 lbs)
What to Do: Below is a schedule and three routines. Follow the schedule for each day for an extreme daily workout.
Day 1: Routine 1
Day 2: Routine 3
Day 3: Routine 2
Day 4: Routine 1. Two minute rest. Routine 2
Day 5: Routine 2 Two minute rest. Routine 3
Day 6: Rest
Day 7: Routine 1. Two minute rest. Routine 2. Two minute rest. Routine 3.
Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds
Routines:
Routine 1 – Perform each exercise for 45 seconds, rest 10 seconds in between each exercise. Rest 30 seconds between each rounds
Burpees
Suitcase
Squat Press
Crunch
Routine 2 – Perform each exercise for 30 seconds with no rest in between. Rest 1 minute between each round.
Figure 8’s
Jackknife
Plank with Leg Lift
Medicine Ball Swing
Plyometric Lunge
Routine 3 – Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds. Complete 2 rounds for a 4 minute Tabata routine.
Squat Press
Plyometric Lunge
Crunch
Plank with Leg Lift
Burpees
Suitcase
Squat Press
Crunch
Figure 8’s
Jackknife
Plank with Leg Lift
Medicine Ball Swing
Plyometric Lunge
Looking for ways to challenge your body? Try these workout to take your fitness routine to the next level:
4 Week Resistance Bands Challenge: Week 1 – Arms
30 Day Tricep Challenge
7-Day Morning Workout Challenge
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7-Day Medicine Ball Challenge
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