Medicine ball medley

Medicine balls are very versatile and provide a great and fun workout. For this workout, use a minimal bounce medicine ball as the soft, gel-filled balls are generally not suitable for slamming…

Perform 10 laps of the following circuit, starting a lap every 2nd minute

• 5 Burpees
• 10 medicine ball slams
• 15 Squats
• 20 Lateral Jumps (over the ball)
• Jump rope until the next 2 minute point (active recovery)

Burpees –squat down and place your hands on the ball. Jump your feet out and back to the rear. Perform a single press up. Jump your feet back into the ball. Leap up into the air. On landing immediately drop down and into another repetition. Perform this great exercise with or without the press up and/or jump as your fitness levels allow. For an extra challenge, trey keeping hold of the ball throughout your burpees.

Medicine ball slams – with your feet shoulder-width apart, raise the medicine ball above your head and then hurl it as hard as you can at the floor just in front of your feet. Catch the ball as it rebounds and then repeat.

Squats – with your feet shoulder width apart and your chest and head up. Push your hips back, bend your knees and squat down until your thighs are roughly parallel to the floor. Stand back up and repeat.

Lateral jumps – with the ball on the floor to your side, jump laterally (sideways) over the ball keeping both feet together. Land on the balls of you feet as lightly as you can and immediately spring back over. Every back and forth jump constitutes one repetition.

Jump rope – skip using any style you prefer; both feet together, alternating feet, jogging on the spot etc. Whichever style you choose, take it easy as this is your active recovery between laps of the medicine ball circuit.