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Free Fitness Friday: Lower Body Medicine Ball Workout

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Happy Friday, fit friends! Here is another FUN and FAST workout for you to blast some serious calories and strengthen your lower body and cardiovascular system! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Medicine Ball workout!

This week's Free Fitness Friday: Lower Body Medicine Ball Workout

Medicine Ball Workout

This workout is very simple to set up (all you need is a moderate - to - heavy weight medicine ball) and can be done in anytime frame that you have (anywhere from 15-30 minutes), but should be done at a fast-pace and with minimal rest. You can even fit this workout in at the end of a workout for an extra calorie burn! Complete all exercises in a row for 1 round, rest for 1 minute, then begin with the first exercise for round 2. Complete as many rounds as you can in the time you have! (Try for 4-6 rounds!)

As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.

Round 1:

  • 15 Med Ball Squats
  • 15 Right Leg Split Squat (with Med Ball on the Right Shoulder)
  • 15 Left Leg Split Squat (with Med Ball on the Left Shoulder)
  • 15 Med Ball Slams
  • 15 Med Ball Mountain Climbers (15 each side, 30 total)
  • 15 Med Ball Squat Thrusts

Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!

Phew! Now doesn't that look FUN!? And it's nice and quick so you can fit in an effective workout in no time at all and enjoy the rest of your day!

Have a great workout and a wonderful weekend ahead!