Workout #4 – Med Ball Complex

Perform each move for 30 seconds with little to no rest between moves:


1. 1-Leg Glute Bridge – Left Leg
2. 1-Leg Glute Bridge – Right Leg
3. Ball Roll Mountain Climber
4. Ball Roll Pushup
5. Slams
6. Lateral Lunge Jumps
7. Halo Slams
8. Twisting Drop ...

WORKOUT 6 – Slam Ball / Medicine Ball

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Med Ball Twisting Skater Jumps
Med Ball Halo Slams
Med Ball Lateral Lunge Jumps
Med Ball Rainbow Slams
Med Ball Drop Split Thrusters

That’s 1 round. Perform 3-5 round...

This simple but deadly routine features 2 unique complexes: one that’s resistance-oriented and another that’s cardio-focused. You’ll need a bouncing med ball for Complex 1, though you can modify with the non-bouncing alternatives as shown in the video. Start with a 5-10 pound ball and slowly buil...

Alternate between 30 seconds of work and 30 seconds of rest for each move:

Bridged Pullovers
Bear Hug Squats
Clean to Press
Rotational Lunges
Shoveling
Shucking

That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.

Perform each move for 60 seconds of work with 15 seconds of rest between moves:

BSS ISO Twist + Reach- Left
BSS ISO Twist + Reach- Right
BSS Hinge to Low Trap Press- Left
BSS Hinge to Low Trap Press- Right
BSS Side to Side Slams + Level Change- Left
BSS Side to Side Slams + Level Change- Right
...