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Free Fitness Friday: March Madness Full-body Medicine Ball Workout

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Happy Friday, fit friends! It's the last Friday of the month and I am ending my workweek and week of travel with a very relaxing Good Friday. As many of you may know, I was out of town this week for a Childhood Obesity and Weight Management Training program in Indianapolis, Indiana and it was quite a busy week - full of information and networking with other dietetic professionals and interns. While I was in lectures during most of the day, I still made time for a quick workout in the hotel gym each day and this week I am sharing an awesome full-body medicine ball workout that can be done anywhere, anytime, and over in 15 minutes or less!

This week's Free Fitness Friday Workout: March Madness Full-body Medicine Ball Workout

FFF March .jpg

This workout is very simple to set up (all you need is a light-to-moderate 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 3-5 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 medicine ball squat thrusts with overhead press
  • 15 right arm (unsupported) bent-over row with medicine ball
  • 15 right arm (unsupported) bent-over row with medicine ball
  • 15 wide-stance squat with medicine ball shoulder press
  • 5 staggered push-ups with right hand on medicine ball
  • 5 staggered push-ups with left hand on medicine ball
  • 15 V-sit & Russian Twists (15 each side, 30 total)  (keep core tight)

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

That's all there is to it! A short and sweet workout that will have you breaking a sweat and ready for the busy day ahead!

Happy Friday and have a wonderful weekend!