The medicine ball has been around forever (seriously—they were used by athletes in ancient Persia!), but many guys don't know how versatile a tool it really is. Besides holding it against your chest during sit-ups, you can throw it, catch it, rest on it, or lift it like you would a dumbbell. Even a light medicine ball can take a moderate workout up to an intense one that burns fat and builds athletic power. Here's a routine that does just that.
Directions:
Perform the exercise pairs (marked "A" and "B" as supersets, so you'll complete one set of A and then B before resting. Repeat until all sets are complete and then go on to the next superset.
1A) Clean and Press
Sets: 3
Reps: 10
Rest: 0 Sec.
1B) Situp and Throw
Sets: 3
Reps: 10
Rest: 60 Sec.
2A) Mountain Climber
Sets: 2
Reps: 20 (each leg)
Rest: 0 Sec.
2B) Close-Grip Pushup
Sets: 2
Reps: 15
Rest: 60 Sec.
3A) Bulgarian Split Squat
Sets: 2
Reps: 10 (each side)
Rest: 0 Sec.
3B) Seated Knee Tuck
Sets: 2
Reps: 10
Rest: 60 Sec.
The Dynamax Medicine Ball Workout for Maximum Muscle Power >>>
