If you still shy away from medicine balls or kettlebells, it’s time to get friendly with these total-body sculpting tools. Using both in one workout will fortify your core and boost your coordination while you get your cardio and strength training done at once. Add it all up, and that’s one major calorie torcher, courtesy of Kasper Allison, owner of Physical Focus Training Center in Santa Barbara, CA.
How it works: Three to five times a week, do 10 reps of each exercise as fast as possible. Repeat the entire circuit four times.
Total Time: up to 30 minutes
1. Kettlebell Squat Press
2. Kettlebell Swing
Be sure to completely finish the rep and squeeze your glutes at the top of the movement.
Avoid bending forward at the torso. Instead, move by hinging at the hips.
3. Around the World Medicine Ball Smash
4. Medicine Ball Chest Pass
Keep your chest up at all times.
Squeeze your shoulder blades together while the ball is against your chest.
5. Medicine Ball Wood Chops
B. Stand and twist your torso as far as possible bringing the ball up and above your opposite shoulder. Return to the starting position.
Do not squat down to bring the ball lower. Maintain a consistent knee bend throughout the exercise.
Do not create movement with your arms. Twist with your abs and obliques.
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