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Medicine-Ball Wall Circuit

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Abdominals

Calories Burned:  459 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rectus Abdominis
Secondary Muscles Trained:  Obliques

Do the following med-ball exercises in order, and then rest for 60 seconds. Perform 3 sets of the circuit.

START: Grab a medicine ball and hold it at your chest. Stand about 3 feet from a brick or concrete wall with your feet set about shoulder-width apart. Slightly bend your knees. Brace your core.

MOVEMENT:  Exploding through your legs and arms, drive the ball out from your chest and throw it toward the wall as hard as you can. Catch the ball in your hands at your chest, then quickly drive it out toward the wall again. Do 10 reps total.

START: Stand sideways about 3 feet from a brick or concrete wall (may change depending on how fast and/or hard you throw the ball), your left side closer to the wall. Your feet should be shoulder-width apart and your knees slightly bent. Hold the med ball at chest level with your arms straight, and rotate your torso to the right keeping your chest lifted. Drop the med ball down to your right hip.

MOVEMENT: Quickly switch directions and throw as hard as you can against the wall. Pivot so that both feet turn in the direction you are tossing the ball. Allow your hips to turn naturally. As the ball rebounds off the wall, catch it, bring it back to your outside hip, and repeat the movement. Do 10 reps on each side.

START: Hold the med ball in front of your chest in both hands. Stand tall with your feet shoulder-width apart.

MOVEMENT: Keeping your hands on the ball, place it on the floor in front of you. Lower your body until the tops of your thighs are at least parallel to the floor, then kick your legs out so you're in a pushup position. Your body should form a straight line from your head to your heels. Jump your feet back in meet the ball, then quickly stand up. Do 10 reps total.

START: Hold the med ball above your head. Your arms should be slightly bent. Set your feet shoulder-width apart.

MOVEMENT: Take a step forward with your left foot as you explosively throw the ball at the wall. As you bring your left foot back to meet your right, catch the ball off the bounce and immediately bring it over your head again for another throw. Push through your right glute to add move power to the move. Do 10 reps stepping forward with your left foot, then 10 reps on your right.


Tags:  abs, six-pack, obliques

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