Guys, before I get into this medicine ball circuit, let me tell you about the past crazy, hectic, Monday that I just had.
It was a holiday, so everyone had the day off. My friend and I planned to go to Electric Island, which is a music festival on Toronto Island with local DJ’s. It went from 1-11pm, so we decided we’d go around 3:30.
Anyway, we’re chatting and I notice that for some reason my ticket has the ferry ride included on it. Which was strange, because I definitely bought the NON-ferry option (since there are water taxis that are much quicker and closer to me).
After going back and forth about the price and mistake they must have made, suddenly we realize that I printed off last years ticket. OMG. It felt like the time I found out my passport expired one day before leaving to Mexico.
It wouldn’t have been such a big deal, however, to go to this event you NEED to print off your ticket. Not only that, but everything around us was closed because it was a holiday! We ended up having to Uber all the way downtown to my OFFICE, so I could print off the ticket there (oh – forgot to mention that we accidentally walked into a random strangers car, who was NOT our Uber driver).
THEN I realized I forgot all my cash that I took out at home, so we had to Uber all the way back so I could grab it. SUCH A DISASTER. By the time we had got home, walked to the water taxi, got in line, and purchased a drink, it was around 6 pm. Two and a half hours after we expected to arrive.
In the end it turned out to be the perfect time to go. It was still warm and light out, but not super hot. We danced for about 4 hours straight, before coming back home on the water taxi. A seriously frantic and exhausting, but super fun day. I’m just lucky my friend didn’t mind putting up with my stressing!
Aside from the music festival, I also did this medicine ball circuit workout in the morning! This is the part of the post that you guys actually want to read about, not my lack of organization when it comes to going out.
As mentioned in the title, all you need for this workout is a medicine ball, a field (or treadmill) and a timer. At the beginning of each circuit I did 2 sets of 50 metre sprints to get my heart pumping. I really enjoy adding this little bit of cardio in because it increases the intensity and difficulty of the entire workout.
The Ultimate Medicine Ball Circuit
Sprint 50 metres and jog back. Repeat 2x. Perform each exercise listed below for 30 seconds on, 10 second rest. Repeat the entire circuit 4x total (including the sprints)
1. Sprint (50 m): Find an area on a field or track (treadmill works too), and sprint approximately 50 metres, building up speed throughout the entire distance. Turn around and jog back slowly. Perform two sets of these sprints, total, before moving onto the exercises.
2. Back Roll Jump to Burpee: Hold the medicine ball in your hands in front of you. Squat down and roll onto your back, extending your legs out in front of you, not touching the ground. Using your momentum, roll back up to standing position, and jump up vertically with the medicine ball. As you land, place the ball on the ground in front of you, and plant your hands firmly on either side of the ball. Jump your feet out into a plank position before jumping them back in and repeating the exercise.
3. Alternating Medicine Ball Push Up: Start in push up position, with your right hand planted firmly on the medicine ball and the left hand on the ground. Bend at the elbows, keeping your body in a flat line and core tight. Perform 5 push ups with your right hand on the ball, before transferring it over to your left hand. Every 5 push ups, alternate the hand on the ball.
4. Medicine Ball Sit Up: Start on your back with your legs bent in the air, calves parallel to the ground. Place the medicine ball carefully on your shins, making sure it doesn’t roll onto your stomach/face. Place your hands behind your ears, and perform a crunch. At the top of the movement, grab the medicine ball with your hands. As you come down, bring the medicine ball back behind your head. Perform another crunch, this time placing the ball carefully back on top of your shins. Repeat the exercise, alternating holding the medicine ball in your hands every other sit up.
5. Walking Plank Knee Drives: Start in a push up position, hands directly below shoulders, body in a flat line. Release your left arm and come down to your forearm, following this movement with your right arm. You should be in an elbow plank position. Come back up to high plank, starting with your left hand, followed by your right. Once in push up position, bring your right knee up and drive it towards your left elbow. Repeat this movement with your left knee towards your right elbow. This is one rep. Repeat this movement again, starting with your right arm this time. Alternate the starting arm each time.
What About You?!
- Are you a fan of music festivals?
- Have you ever found yourself in a situation like mine?
- Do you like to workout with medicine balls?
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