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The Core-Killing Medicine Ball Workout with Lacey Stone

Looking for an efficient routine that lets you skip traditional (read: boring) cardio workouts? Celeb trainer Lacey Stone has you covered. All you need is 30 minutes and you can get on with your day thanks to this full-body strength and cardio monster that sculpts and burns fat in one quickie routine. (Check out her total-body Revenge Body workout next.

Yes, you'll work your core, but each move does double duty—so you'll strengthen your chest, legs, arms, back, and butt at the same time. And you'll also get in that cardio thanks to intense moves that rev your heart. Trust us—once you're done you won't have to question whether you still need to hit the treadmill. (Related: These Abs Exercises Double As Cardio for a Double-Duty Workout

How it works: Perform as many reps as possible of each move in 30 seconds, resting in between each move as needed without letting your heart rate drop. After you’ve finished all seven moves once, repeat two more times. 

You will need: A soft, non-rubber medicine ball (like the Dynamax) between 10 and 15 pounds; 2 dumbbells between 20 and 30 pounds

Medicine Ball Bench Press

A. Start with head propped on a medicine ball and feet resting on the ground, holding a dumbbell in each hand with elbows bent at sides.

B. Press right arm toward the ceiling. Bend right elbow to side. 

C. Press left arm toward the ceiling. Bend left elbow to side to return to starting position.

Do as many reps as possible (AMRAP) for 30 seconds.

Burpee Reverse Double Slam

A. Stand with feet together, with medicine ball placed a few inches in front of feet. Hinging at hips, bend forward to grasp medicine ball.

B. Jump feet backward to reach plank position, then jump feet forward toward hands.

C. Lift medicine ball overhead and drop ball behind body.

D. Jump to face ball, then repeat.

Do AMRAP for 30 seconds. 

Single-Arm Balanced Row

A. Start in a one-arm plank with left forearm resting on medicine ball and right arm holding a dumbbell a few inches off the ground.

B. Lift right dumbbell to chest.

C. Lower right dumbbell toward the ground to return to starting position. Switch sides; repeat.

Do AMRAP for 30 seconds. 

Fast Squat Shoulder Press

A. Start in a squat, holding medicine ball to chest.

B. Straighten knees and drive hips forward while lifting medicine ball toward the ceiling.

C. Bend knees into a squat and lower medicine ball toward chest to return to starting position.

Do AMRAP for 30 seconds.

Booty Roll-Up

A. Lie on back with ankles propped on medicine ball, back lifted off the ground.

B. Bend knees while rolling ball forward with feet, keeping back lifted off the ground.

C. Straighten knees while rolling ball backward with feet to return to starting position.

Do AMRAP for 30 seconds.

Reverse Lunge with Triceps Extension + Slam

A. Stand with feet together, holding medicine ball to chest.

B. Step right foot backward into left lunge while lifting medicine ball over then behind head.

C. Push right foot off the ground to meet left foot, straightening elbows to bring medicine ball over head.

D. Slam medicine ball to the ground in front of feet, catching it on the rebound. Switch sides; repeat.

Do ARMAP for 30 seconds.

Reverse Lunge with Medicine Ball Toss

A. Stand with feet together, holding medicine ball to chest. 

B. Step right foot backward into left lunge while transferring ball to right hand then lowering it toward the ground while reaching left arm out to side.

C. Push right foot off the ground to meet left foot while tossing medicine ball then catching it in front of chest in both hands. Switch sides; repeat. 

Do AMRAP for 30 seconds.

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