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Medicine Ball Circuit







Medicine Ball Mountain Climbers

  • Start in a plank position with your hands on the medicine ball.

  • Drive your knees towards your chest one at a time in a running motion.

  • Keep your core engaged and maintain a steady pace.


Medicine Ball Snatches

  • tand with your feet shoulder-width apart, holding the medicine ball between your legs.

  • Squat down, then explosively stand up, pulling the medicine ball up to shoulder height.

  • Catch the medicine ball overhead and lower it back down to the starting position.


Medicine Ball Overhead Lunges

  • Hold the medicine ball overhead with arms extended.

  • Take a step forward with one foot, lowering your back knee towards the ground.

  • Push off the front foot to return to the starting position.

  • Alternate legs for each lunge.


Medicine Ball Up Downs

  • Start standing with the medicine ball in your hands.

  • Drop into a squat position and place the medicine ball on the ground.

  • Jump your feet back into a plank position, perform a push-up.

  • Jump your feet back towards your hands, grab the medicine ball, and explosively jump up.


Begin with 4-5 sets of 20 repetitions.


Important Tips:

  1. Warm up before starting the routine to prepare your muscles for the exercises.

  2. Choose a medicine ball weight that challenges you without compromising your form.

  3. Focus on proper technique to ensure safety and effectiveness.

  4. Rest for 60-90 seconds between sets.

  5. Stay hydrated and listen to your body. Modify the routine based on your fitness level and comfort.


Progress at your own pace, gradually increasing intensity and repetitions as your fitness improves. Adjust the difficulty level based on your goals and fitness level.


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