Fuel for the Soul

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Free Fitness Friday: Wall Ball Circuit Workout

Fitness, WorkoutkellypuryearComment

Happy Friday, fit friends! Can you believe it's already the last Friday of April!? Another week has flown by, and if you are finding yourself short on time and struggling to fit in a good quality workout, then I have the perfect quick and effective full-body workout for you!

This Week's Free Fitness Friday: Wall Ball Circuit Workout

Wall Ball Circuit Workout

This workout is very simple to set up (all you need is a light-to-moderate medicine ball and a sturdy wall) 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:

  • 20 squat and wall ball tosses
  • 20 bent over ball slams
  • 10 RIGHT leg reverse lunges and wall ball tosses 
  • 10 LEFT leg reverse lunges and wall ball tosses
  • 40 wall sit with abdominal twist (10 each side)

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

And there you have it - a fun full-body workout that will blast some serious calories and leave you feeling energized and excited for the weekend ahead!

Enjoy the workout and have a wonderful weekend, my friends!