This Medicine Ball Workout Burns Fat in Just 5 Little Moves

Holly Rilinger

Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.

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[SOUND] Doesn't this med ball just make
you think of a sunny day at the beach?

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No?

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Well pretend it's a beach ball, and

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you're on your way to a summer
state of mind and body.

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[MUSIC]

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Hey guys, Holly Rilinger here,
welcome to Kick Start Workout.

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We're gonna be using this med ball for
all of our exercises today.

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Med balls are a great
addition to any workout.

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This little guy is gonna help
you burn fat, build muscle,

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and it's fun to play with.

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We're gonna do each move for one minute.

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As for rest, no way, Jose.

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We are balling today.

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All right guys, you ready?

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Five moves, one minute each, go ahead and
start your clocks right here.

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First one is a squat,

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you're going to take that med ball down
to the ground drive it up over head here.

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Really push those hips back behind you,
right.

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So this is the first
move of the workout so

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we're really working on getting
those hips loosened up.

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Reach up over head, right.

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So when you grab a med ball you
can grab different weights, right.

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You might start out with something
that looks like four or six pounds,

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you can go all the way up to an eight or
ten pound ball here.

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This is what it looks like from the side.

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Push those hips back behind you,
drive up and stick it, so

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we're working our gluts here.

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We're working our quads here and
we're working our core here.

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We're over half way through.

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Now as we're still getting into this first
move let's just talk a little bit about

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commitment here, right.

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So we've started this workout,
that's a great first step.

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Here's what I want from you guys though,

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whenever you start that you commit to the
entire workout with me, every single time.

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So listen, we got ten more seconds here.

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We're gonna go into that second move.

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It's toe taps with alternating pushups,
in three, two, put that med ball down.

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Here's what it looks like, ten toe taps.

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One, two, three, four, five,
six, seven, eight, nine, ten.

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Take it to the ground, we're gonna pushup
on each side here with that med ball,

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alternating it.

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Right back up, get those ten taps in,
two, five, six, seven, eight, nine, ten.

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There you go,
right back down to the ground.

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If you have to put your
knees on the ground for

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a modification here, that's fine.

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Jump right back up though.

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Get those feet moving, right.

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Work on that agility right here.

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Ten of them.

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Right back down to the ground,
grab that med ball.

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Here we go.

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Chest to the ground here, if you can,
keeping your body in alignment.

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Let's go.

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Ten more taps.

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There we go, get those two more in.

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Now if you can keep those knees
up off the ground, do it, right.

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It is only a minute, you're probably only
gonna get about five rounds in here.

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Whew, can we get one more in?

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Maybe, go, go, go, go, go.

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Come on.

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Drop it down, push it up.

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We're gonna come up to into
a core move here guys.

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Nice job.

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Check it out,
this is called around the body, right.

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We're gonna go five times around
that body, working that core.

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Five times around that body,
down here, get around those knees.

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A little bit of a basketball move here.

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Here we go, two more, three, four,
five, right back down, get into it.

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Now, at that 30 second mark,
we're going to switch directions, right.

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Now if you mess up on the numbers here,
it's fine.

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I just want you to keep moving.

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Here we go,
three seconds we switch directions.

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Ready?

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Switch it up,
we're gonna go that other way, right.

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So you're bracing with your core here,
right.

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You're using those legs, breathing.

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Finding that breath, arms are getting
a little bit of a work out here too.

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Yeah, yeah, yeah guys,
stay with me here, right.

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This is gonna take us half
way through that first round.

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Switch it up here, last one,
we'll go back down to the ground.

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Oh, snap!

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Dropped the ball,
doesn't matter, keep going.

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Let's finish up right here and we're gonna
go into the hardest move in the set,

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Med Ball Burpies, guys.

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Ready?

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Looks like this.

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We're going down on the ground, push those
legs back behind you, up for a jump here,

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right back down.

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I want you to thrust those
legs back behind you.

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This is the hardest move
of the set right here.

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So right, we talked about commitment here.

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Commitment is also within each move,
right.

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You don't quit on
the ones that are harder.

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Stay with it.
All I need you to do is move with me,

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move with me.

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It's a commitment to yourself, but

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we're also giving commitments
to each other right here, right.

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I'm not gonna stop.

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You're not gonna stop.

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We are in it together.

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Modification looks like this,
step, step, step, step.

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See if you can still get
that jump at the top here.

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Come on guys,
give me about 15 more seconds, me and you.

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Kick it back, right back up.

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Big jump at the top.

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We're gonna go into that last
move of the first round.

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Boom!

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We'll have half the workout behind us.

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Stay with me.

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Can you get one more?

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Yeah, let's go.

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Jump it back, boom, shake it off.

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Whoo, over head step back lunges here.

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Up top strong position,

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we're gonna drop those legs back behind
you as you alternate sides here.

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Chest up super tall you should be out of
breath in this moment right here, right.

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You got that hardest move, which
are the burpees, and they're behind you.

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So right here what are we doing?

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Bracing with our core.

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Arms up over head makes any move harder,
right.

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Your arms down below you're not expending
that energy that it takes to hold that

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ball up over that head.

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Lower body?

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Glutes?

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Yes.

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Hamstrings?

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Yes.

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Quads?

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Yes.

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Full body?

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Absolutely.

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Beach body?

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Yeah, absolutely.

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I'm here in Venice right now,
I'm here at Muscle Beach, right.

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A place that just oozes inspiration,
right.

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And summer fitness.

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But here's what I have to say.

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Summer body?

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No, year round body?

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Yes.

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Five seconds, we're back into
the squats guys, three, two, one more.

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Boom.

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Don't take a break, squat down,
you're back up over head.

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Right, so here's the good news,

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we are half way through that
workout already, half way.

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Here's what else I want
you to think about,

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what if you paired this workout with
a couple of my other workouts, right?

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What if instead of just
a ten minute workout today,

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you paired it up with some
other ones as well, right.

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You could go with me for

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20 minutes, maybe 30 minutes right
here guys, squat it down low.

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Can you get low every single time?

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Meaning dropping that
med ball to the ground.

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Here's what it looks like from the side.

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Get those hips back.

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Here we go.

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Like you're sitting down, when you come
up top squeeze those glutes right there.

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Woo!

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How we doing guys?

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How about 15 more seconds with me?

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Yes, you got it, you got it.

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Can you pick up the pace?

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Boom.

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Right, really work those arms here.

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That core.

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You got 5 seconds.

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We're back into the toe
taps with the push ups.

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What?

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Yeah, you heard me.

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Come on.

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Ten taps.

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Two push ups.

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Here we go.

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Four, six, eight, ten,
down to the ground, right.

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Can you keep your knees off the ground?

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Just try it, push it up, other side.

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Push it up, right back up.

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Jump up right away, here we go, ten.

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Four, six, eight, ten.

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You're just moving,
that's all I need you to do is move.

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Maybe you're not going as quickly as I am,
and that's okay.

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You can aspire to go that quickly.

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All I need for you to do is keep moving,
I'm proud of you if keep moving.

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Here we go, drop it down.

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Woo, drop it down.

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Can you get that full range of motion?

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20 seconds, me and you, let's do this.

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Two, four, six, eight, ten,
oh my god, my legs are on fire.

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Come on let's go, drop it down,
push it up, drop it down, push it up.

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How about one more round?

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Yes, two, four, six,
eight, ten, I got this.

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We got this, let's do this.

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Push it up, get right back up.

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We got that around the body situation.

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Whoo!

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Do not take a breather yet.

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Let's go for it, five of them.

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Bringing it in.

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Now you notice you pull your
attention to your core.

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Right, you're fatigued,
you're tired it's easy to lose that focus.

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Think about commitment one more time.

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I'm committing to this workout.

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I'm committing to a better body here.

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Right back up.

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Can you get five?

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I want you to try to control
that breathing here.

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Why?

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We got two tough moves coming up here.

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Whoo, there you go.

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Control the breathing.

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Let's switch directions.

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Let's switch it around here.

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Two, oh, three, four, five.

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When the body's tired, can you keep
your mind right here with you?

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Can you keep it present?

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Right, going back to
that commitment again.

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Let's get five up top and

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five down low, and we're gonna head
into those two hardest moves at the end.

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But we got it, guys, me and
you, committed to each other.

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Ready?

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Pop it up for a few.

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What we got next, oh, burpees!

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Come on, let's do it.

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You're down and you're up.

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I want you moving as quickly as
you possibly can right here.

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Now, check out my body.

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It's in alignment when I come here, right?

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Not here, keep it up tall.

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We like to have fun, you and I, but
let's remember form is important, right.

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Hone in on that form and
then you can have fun with it.

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Whoo, so I want you to see if you can keep
whatever pace you have going right now.

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That's commitment, right.

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You find that comfort zone, that place
where you get uncomfortable, and

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then you see if you can push past it and
keep that same pace.

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That, my friend, is when change happens.

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Stay with me, stay with me.

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Kick it back, feet back up.

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Give me that jump at the top.

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Whoo, give me that jump that the top.

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I was forgetting the jump, right.

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You should've reminded me.

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That's why you're here for me.

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Come on, come on.

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10 seconds.

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Let's go, let's go, let's go.

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Can we get three more?

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Oh, that's gonna be tough.

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Come on.
Can we get two more?

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[SOUND] This last one's hard.

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Oh!

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Grab the ball!

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Commitment, commitment, right?

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We don't skip this last one.

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Whoo, I can't breathe.

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Step it back, bring it together.

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Step it back, bring it together.

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Chest up so tall here, right?

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Chest up super tall,
bracing with our core.

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Are you sweating as much as me?

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Is there sweat dripping off
of you in your living room?

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Just know we got this together, whoo.

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So 20 seconds down,
40 full seconds to that finish line here.

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Drop it back.

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Can you keep this same pace to
the very end of this work out?

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Me and you, come on drop it back,
think one single rep at a time.

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You know what we got left?

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20 seconds.

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It's easy, that's a day at the beach.

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It's a picnic.

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20 seconds is called
a picnic on the beach.

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That's what I call 20 seconds.

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Whoo, come on now!

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Can we get two more each side?

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That's our goal.

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Ready?
One, two, let's get one more each side.

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One, Aah!

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Two, and you are done!

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Who knew this little ball could kick so
much butt?

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We really got fired up on that one.

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Now go grab a tank top, head to the beach,
and play with a real beach ball.

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Don't forget your sunscreen.

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I'm Holly Rilinger, and
I'll see you next time.

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[MUSIC]