Zeke Samples Medicine Ball Workout

Medicine Ball Interval Workout

Set an interval timer (download one as an app for free on your iPhone) for 45 seconds of exercise, 15 seconds of rest, and 30 rounds total. 

In other words: Follow the list of 6 exercises below in sequence, then repeat the sequence 5 times (Totaling 30 Rounds), doing each of the 6 exercises for 45 seconds before moving on to the next exercise. Take a 15-second break in between each move (Totaling 1 minute: (45 seconds rest and 15 seconds exercise)). Remember to 

Be accountable and push yourself and do as many repetitions of each exercise in the 45-second interval as you can!! This workout, like any, is only as hard as you make it...

1. Medicine Ball Burpees: This involves movements like a traditional burpee, only holding on to a medicine ball during the repetition. With the ball on the floor and both hands on the ball, hop back the lower body jumping into a plank position, allowing the legs to separate.  The feet should land wider than shoulder width apart (This will provide stability to the body).  Finally, stand up and jump with your arms (and medicine ball) in the air. Repeat by placing the ball back on the ground.
2. Sit ‘n Reach: Lay on back with arms stretched overhead, holding on to your medicine ball. Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Lower medicine ball as you lay back down.
3. Russian Twist: Sit with legs elevated a few inches off the ground to provide difficulty; while leaning the body slightly backwards and holding onto the medicine ball, twist from right to left, bringing medicine ball from one side of your body to the other. If you’re using an 8-lb ball like I was, make it challenging by leaning back a little farther than you normally would and really twisting as far as you can.
4. Basketball Jump Squats: Squat down, bounce the ball off the ground, grab ball in air as you start to stand up from the squatting position, then, jump up (like you’re taking a jump shot, but not really) with arms overhead and land back in a squatting position.
5. Medicine Ball Plank: Standard Plank position on a medicine ball.
6. Toe Tap Soccer Drill: Tap front of one shoe gingerly on top of the medicine ball then as that foot lands back on ground, raise your other foot and gingerly tap the front of that shoe. NOTE: If you find yourself kicking the ball all over the floor, try and raise the knees higher, making sure your feet are coming up high enough to clear the top of the medicine ball.

- Zeke Samples