Happy Friday, fit friends! Here is another FUN and FAST workout for you to strengthen your full body in no time at all! The best part is that you don't need tons of fancy equipment or time to fit in a great workout with this Full Body Medicine Ball Workout and it is easily modifiable for any fitness level and any stage in pregnancy - even at 38 weeks pregnant!
This week's Free Workout: Full Body Medicine Ball Workout
How to perform this Full Body Medicine Ball Workout:
This workout is very simple to set up (all you need is one light-weight Medicine Ball with handles) and can be done in any timeframe 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 circuit 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 3-6 rounds!) ** For my pregnant mommas - please be sure to maintain a conversation pace and focus on balance and form (not speed). You should be able to carry a conversation throughout this workout and rest for 1-2 minutes between sets. Aim for 2-3 sets. Always begin with a full body warm-up for 10 minutes (walking or spinning) and cool down for at least 5 minutes following this workout. Always consult with your Doctor before beginning an exercise routine and get cleared for exercise before attempting these workouts. **
As always, be sure to warm up before beginning the first round and cool down and stretch when you are finished.
Round 1:
- 20 sumo squats with medicine ball biceps curl
- 20 "around the worlds" (10 reps in each direction)
- 10 right leg forward split squat with medicine ball pass through the legs
- 10 left leg forward split squat with medicine ball pass through the legs
- 10 push-ups on the medicine ball with right leg donkey kick back (kneeling push-ups)
- 10 push-ups on the medicine ball with left leg donkey kick back (kneeling push-ups)
- 10 right arm bent over row
- 10 left arm bent over row
- 20 shoulder press
Check out this short video to see how each exercise is performed and to ensure that you have proper form throughout each exercise!
And that's all there is to this Full Body Medicine Ball Workout! Just 15-30 minutes and you'll be feeling strong and energized for the rest of the day (and ready for the weekend)! And I'll be waiting "patiently" for baby boy to arrive!
Have a great workout and a wonderful weekend ahead!