15 or 30-Minute Full Body Circuit Workout (Med Ball)

15- or 30-Minute Full Body Circuit Workout (Med Ball) https://pumpsandiron.com #workout #fitness

Very excited about this full body circuit workout because I finally figured out how to add countdown clocks to the video! It’s actually not that hard, and I should have done this way sooner. It was just a matter of sitting down and sifting through how-to videos on YouTube until I found a good tutorial. You’ll now know exactly how many seconds of torture you have left during each work interval. 😉

15 or 30-Minute Full Body Circuit Workout (Med Ball)

This workout can take you 15 minutes or 30 minutes. If you’re looking for a longer workout, repeat the video twice. That being said, this is plenty challenging as a 15-min routine. 😉

There are five exercises in this circuit. For each exercise, you do an interval structure of 45 seconds of work and 15 seconds of rest x3. Move immediately onto the next exercise when you’ve completed the three rounds.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

15- or 30-Minute Full Body Circuit Workout (Med Ball) https://pumpsandiron.com #workout #fitness

To see how each exercise is performed and how to modify, check out the above video @1:36. Below are some additional notes on each exercise.

  • Low Lunge – Squat – Lunge Pulse with Extension
  • Med Ball Slam Stop Burpees | If you’re doing the workout at a gym or another place it’s ok to slam the ball onto the floor, you can do full slam burpees instead of stopping the momentum of the ball. (I have downstairs neighbors so I can’t).
  • Deadbug with Medicine Ball | If you don’t have a medicine ball or want to modify with less weight, you can use really any object (a yoga block works well!). Just make sure to actively press it between your hand and leg.
  • Logger Jumps to Squat Hold 
  • Jump Lunge with Obliques Scoop 

15- or 30-Minute Full Body Circuit Workout (Med Ball) https://pumpsandiron.com #workout #fitness

Hope you’re all having a great week so far! I filmed this video on Tuesday so you can see the Nor’easter raging outside my window. Anyone else counting down the seconds until spring weather arrives??!

xo Nicole

 

 

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