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Free Fitness Friday: Heart-Healthy Full-body Medicine Ball Workout

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As you may already know by now, February is American Heart Month and I am joining the American Heart Association in raising awareness about Heart Disease! Heart disease is the leading cause of death for men and women in the United State, but the good news is that YOU can reduce your risk of developing heart disease through healthy lifestyle choices (like eating well and exercising daily)!

Last week, I shared a Heart-Healthy Rope Smasher workout and this week it's all about the Medicine Ball!!

This week's Free Fitness Friday: Heart-Healthy Full-body Medicine Ball Workout

Medicine Ball Exercise

This week's workout is all about using medicine balls to rev up your heart rate! This workout is very simple to set up (all you need is two different weighted medicine balls, one light and one heavier) 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:

  • 20 wall ball (with the lighter medicine ball)
  • 20 ball slams (with the heavier ball)
  • 20 medicine ball squats (holding the heavier ball and touching the lighter ball at the bottom of the squat)
  • 10 push-ups with left hand on the medicine ball
  • 10 push-ups with right hand on the medicine ball
  • 20 medicine ball Russian twist (20 each side, 40 total)

That's the whole workout! Check out this video for demonstration of each exercise and please let me know if you have any questions!

Now doesn't that look fun!? Actually, I did have a blast during this workout (and definitely blasted some calories)! What's even better is knowing that I did something good for my heart! And now I am ready for a fun weekend with the gorgeous weather that we are going to have in Tampa!

Happy Friday, fit friends! Have a wonderful weekend ahead!

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