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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
You will need: Kettlebell(s), Medicine ball
1. Kettlebell Squat Press
A
BA. Stand with feet shoulder-width apart holding a kettlebell at chest. Bend knees, shift hips back, and lower until thighs are parallel with the ground.
B. Explosively drive up through legs and press the kettlebell overhead. Return to starting position.
Sets: 4
Reps: 10
2. Kettlebell Swing
A.Hold a single kettlebell in both hands with an overhand grip and feet shoulder-width apart. Bend your knees slightly while pushing your hips backward, keeping chest lifted, and hinging your torso until it is parallel with the floor. Allow kettlebell to drop between the legs with arms fully extended.
B.Explosively push your hips forward while squeezing your glutes. Let the momentum from this movement propel the kettlebell to shoulder-height without relying on arm muscles to do the work. Allow the bell to swing back down and repeat the movement.
Sets: 4
Reps: 10
Mistakes and Tips:Keep your back flat during the exercise to avoid injury.
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
A
B
CA. Stand with feet shoulder-width apart holding a medicine ball. Bend knees, shift hips back, and lower until thighs are parallel with the ground.
B. Keeping arms straight, swing the medicine ball above head to right side.
C. Bring the medicine ball overhead, then throw it down as hard as possible, maintaining a long spine and slight bend in knees. Catch the ball and repeat, swinging it to the left side to complete 1 rep.
Sets: 4
Reps: 10
4. Medicine Ball Chest Pass
A. Grab a medicine ball and stand several feet in front of a partner or wall, your feet shoulder-width apart. Hold the medicine ball with both hands in front of your chest.
B. Step forward with one leg and forcefully pass the ball to your partner or the wall by pushing it away from your chest. Have your partner toss the ball back or catch the ball on the rebound from the wall with both hands. As you catch the ball, bend your knees to lower into a half squat.
Sets: 4
Reps: 10
Mistakes and Tips:Keep your abs tight as you press the ball.
Keep your chest up at all times.
Squeeze your shoulder blades together while the ball is against your chest.
5. Medicine Ball Wood Chops
A. Stand tall and hold a medicine ball with both hands at chest height. Squat down, keeping your chest up, and bring the ball to the outside of one knee.
B. Stand and twist your torso as far as possible bringing the ball up and above your opposite shoulder. Return to the starting position.
Sets:4
Reps:10
Mistakes and Tips:Do not round your back at any point during the movement.
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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