August 2019 – Med Ball & Boxing
Medicine Ball Workouts • 4m 40s
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 build up from there. The bouncing med balls we recommend can be found at GardenOfGainz.com. And all you’ll need is your bodyweight for Complex 2 with these sweat-soaking punching combos that will give you the best equipment-free cardio workout of your life in small spaces.
COMPLEX 1: MED BALL COMPLEX
Perform each move for 45 seconds with no rest between moves:
1-Leg Slams- Left/Weak Side
1-Leg Slams- Right/Strong Side
1-Leg Chest Passes- Left/Weak Side
1-Leg Chest Passes- Right/Strong Side
Rest 30-60 seconds. Move on to Round 2.
COMPLEX 2: BOXING COMPLEX
Perform each move for 90 seconds with no rest between moves:
1-1-2 Combos- Southpaw Stance
1-1-2 Combos- Orthodox Stance
Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles.
Up Next in Medicine Ball Workouts
October 2019 – Sandbag
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Bear Hug Squats
Clean to Press
That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
WORKOUT 4: MED BALL BSS / MAYHEM (теж...
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