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 Split Squats
9. Rainbow Slams
10. Lateral Rebound Jumps
That’s 1 round that takes 5 minutes to complete. Do 3-5 total rounds, resting a minute between rounds.
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...
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