Are you short on time but still want a workout that will BURN calories AND get you results?! Well, look no further. This AMRAP (as many rounds as possible) workout is under 20 minutes, focuses on full-body movements, and is guaranteed to make you SWEAT! Grab a medicine ball, start your timer, and let’s get to WORK.
- Three blocks.
- Each block is 6 minutes and consists of 2 exercises.
Exercise 1 = Cardio
Exercise 2 = Abs
- Both exercises = 10 reps
- Your goal is to get through as many rounds as possible (with great form) in 6 minutes.
- Take a 30-60 second REST between each block (depending on your current fitness level), then begin your next block.
- All you need is a medicine ball (MB) (and a mat if you prefer one).
Suggested Warm-Up: complete each movement for 20-30 seconds.
- Marching or Jogging in place
- Frankenstein Walks
- Knee to Chest Walks
- Butt Kickers
- Arm Circles
Stand tall with your feet set up shoulder-width apart and your toes slightly flared out. Hold MB at chest height, making sure to tuck your elbows into your sides. Begin the downward phase of your squat, shifting your weight back into your heels with your chest up. Push through your heels and drive your body up while tossing the ball overhead and contracting your glutes. Catch the ball, holding it at chest height and lower yourself back into your squat. REPEAT.
Plank MB Punch
Place your hands directly under your shoulders with the MB slightly out in front of you. Separate your feet so that your hips are stable. NOTE: the wider the feet are positioned, the more stabilization you’ll have in your hips. Contract your glutes and pull your belly button back toward your spine as you pick your right hand up off the floor in a fist and strike the ball with the outer part of your hand. Replace your right hand onto the floor. REPEAT on your left side.
Lateral Shuffle/MB Rotation
Start in an athletic stance with your feet shoulder-width apart, hingeing forward at your hips, knees slightly bent, and your chest up. Hold the MB in front of your chest and move to your right using small, quick shuffle steps. Stop with your feet apart and explosively rotate the MB toward your right side. Pretend as if you’re going to throw the ball but use your abs to stop the momentum. Bring the ball back in front of your chest, then shuffle and REPEAT on your left side.
MB Leg Extension
Start by lying on your back with your knees in a tabletop position with your chin tucked in toward your chest, holding the ball directly over your shins. As you exhale, extend your legs out until your knees are straight, stretching your arms and reaching the ball over your head. Inhale and flex your knees back to a tabletop position bringing the ball back over your shins. REPEAT.
MB Pop Squat Slam
Stand tall with your feet together and your arms extended over your head. Jump your feet out, hip-width apart and explosively slam the ball into the floor between your feet. Catch the ball as it bounces, making sure to bend your knees while keeping your chest lifted and abs engaged. After catching the ball, jump your feet back together and extend your arms overhead. REPEAT. (NOTE: for a low-impact option, step your feet out/in instead of jumping.)
MB Knee Strike
Start with your feet shoulder-width apart, holding the ball in front of your chest. As you inhale, extend your arms so the ball is over your head. On your exhale, start to bring the ball down as you lift your right knee up. Touch the ball to your knee while rotating your torso slightly, feeling a contraction in your obliques. Inhale as you put your right foot down and reach your arms up, back to starting position. Exhale and REPEAT on your left side.
About the author: Kimberly Lynn is a certified personal trainer of over 12 years and the owner of SWEAT Bootcamp in Rio Rancho, NM, and the online training website SWEAT On-Demand. Her specialties and variety in training styles, which include dance, HIIT, kickboxing and step-aerobic strength, are endless, and her programming is results-driven and FUN! You can follow Kimberly Lynn on Instagram: @kimberly_sweatfitness.
Photos by Brad Tillotson