I was planning to go outside and film another workout when I looked out the window. I’m pretty sure the trees were about to blow over, not to mention it was kind of rainy. I’m not a baby, but I definitely was smarter than making myself go out there. So I decided to film an at home workout instead! Why not? I have a solid area for working out, a bunch of gym equipment and a body. What else do I need? If you are planning to do this workout at home, you will need a medicine ball. If you don’t have one, then something heavy like a dictionary (do people still have those?) or a jar of pickles will do. Or something that is a little less strange than the two things that I just randomly thought of.
Home Circuit Workout Burn
There are five exercises in this workout. Perform each of them for 30 seconds, and then rest for 10 seconds. Repeat for four rounds with 1 minute rest in between rounds.
1. Medicine Ball Mountain Climbers: Start like you would for regular mountain climbers, except have both hands balanced on the medicine ball. This is difficult as the ball will want to roll – you will have to use your core strength and upper body strength to keep it stable. I do these pretty slow so that I can keep my balance and not roll over. If this is too difficult than keep your hands on the ground, or even one hand on the medicine ball, and perform the mountain climbers like this.
2. Knee to Medicine Ball to Squat: Stand with your feet shoulder width apart and with your hands in the air above your head holding the ball. Bring your right knee up, and turn your torso that direction, bringing the ball down. Keep coming until your knee and the ball almost meet. Bring your body back to starting position and repeat on the opposite side. Once you have repeated this on both sides, bring the ball back up over your head and perform a squat. Come low enough so that you’re at least 90 degrees with the ground, and keep your back straight.
3. Alternating V Ups: This exercise can be done with or without the medicine ball. Bring your hands above your head again, with your shoulders slightly off the ground. Lift your torso and reach for your right leg as you bring that leg up. When they meet in the middle, twist your torso slightly so that your obliques are getting involved. Come back down to starting position and repeat on the opposite side.
4. Broad Jump to Reverse Lunge: This exercise may be a bit harder if you don’t have a lot of room. With your feet together, bend your legs slightly and jump so that you land about a meter away from where you started. Make sure to land with both feet together. Once you have landed and are in place, bring your right leg back into a reverse lunge. Stand straight up, and bring your left foot back into a reverse lunge. Repeat the jump once you are back in your original position. If this is too difficult for you then instead you can do a body squat, and go straight into two forward lunges (regular lunge rather than stepping backwards).
5. Reverse Sit Ups: Start with your back and shoulders flat on the ground,making sure there is no gap between your back and the ground. With your feet slightly off the ground, bring your legs up so they are straight in the air. At the very end, lift your hips off the ground a few inches so that you feel your lower abdominals contract. It is not necessary to bring your butt super far off the ground, it just needs a small lift to do this properly. If you are doing this right, you will definitely feel it in your lower muscles.
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