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    Thread: Torch Calories with a Med Ball

    1. #1
      FUZO's Avatar
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      Default 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

      • 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
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    2. #2
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      Default Re: Torch Calories with a Med Ball

      Done this before. Shit gets hard after awhile!!!

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