Sweat at Home with Denise- Cardio + Core Med Ball Workout

Did you know that Medicine Balls are one of the most ancient pieces of athletic equipment?  It dates back to 1000BC. It was used by athletes in Ancient Greece.

If you are looking to increase your core and overall strength, coordination, balance and endurance adding a medicine ball to your workouts can target all of these.

Medicine balls are an inexpensive piece of home/gym equipment that is highly recommended and that can  be used in many different variations and movements..  The medicine ball is basically a weighted ball about the size of a basketball that comes in various weights ranging from 2lbs to 25lbs or more which makes it suitable for all levels of fitness and as you continue to build your strength.

From core, to upper body, to legs-the medicine ball is probably one of the most convenient, versatile workout equipment that allows you to get a great full body workout while strengthening and conditioning.  Best part is, you can take them anywhere with you, making it great for traveling workouts!

Sweat at home with me for 30 minutes, doing this Cardio + Core Medicine Ball Workout!

Cardio: 1 set of each exercise for 20 reps.

  1. 20 Jump Squats
  2. 20 Squat Ball Throws
  3. 20 Burpees

Core: Repeat each exercise x3 for 20 reps.

  1. 20 Full Crunches
  2. 20 Leg Lifts
  3. 20 Sit ups to Overhead Press
  4. 20 Straight Leg Sit Ups
  5. 20 Single Tap Twists (10 each side)
  6. 20 Russian Twists (Regression move: keep heels grounded | Progression: Keep heels elevated)


I am using my favourite V03 8lb Medicine Ball available at Spartan Fitness Equipment.  I particularly love the V03 brand because of it’s high quality make, its durable and offers the best grip.

To order online or visit your nearest Spartan Fitness Equipment store location click here: Spartan Fitness Equipment





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