Torch Calories with a Med Ball

A killer way to finish your workout is with a quick, high-intensity circuit. Instead of spending an extra 20 to 30 minutes on the treadmill post-lifting, take 5 minutes to torch body fat with an explosive medicine ball circuit like this!
Perform one repetition of each exercise successively and immediately, repeat for a count of 10, and then rest for 45 seconds. Repeat for 5 rounds.
Begin the circuit 2 to 3 feet away from a concrete wall, standing parallel to the wall, holding a fairly large medicine ball weighing 10 to 15 lbs.

1. Medicine Ball Slam

https://youtu.be/3WiFQSZ245c

Hold a medicine ball with both hands and stand with your feet at shoulder-width apart

Raise the ball above your head and fully extend your body

Reverse the motion and slam the ball into the ground directly in front of you as hard as you can

Catch the ball with both hands on the bounce and immediately start the next movement

2. Medicine Ball Burpee

After catching the ball, immediately place the ball down on the ground in front of your feet

Keeping your hands on the ball, explosively kick your feet back

Land in a push-up position with your hands still on the ball, elbows bent and chest just above the ball

Explosively reverse the movement by bringing your knees to your chest and simultaneously pulling the med ball up until you are in a standing position holding the ball in front of you

3. Medicine Ball Lateral Toss

After performing the burpee, hold the ball at your outside hip, away from the wall

Rotate your torso, keeping your core and glutes tight, and toss the ball at the wall just above waist height

Catch the ball as it bounces back and immediately start the first movement again until you have finished the round