July 29, 2015 |
This Medicine Ball Workout Burns Fat in Just 5 Little Moves
Medicine ball exercises can take your workout to the next level.
by HN Editorial
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Medicine ball training has been around since the ancient Greeks discovered health benefits from exercising with weighted balls. It is one of the oldest forms of strength and conditioning used to improve health, explosive power, and speed.
In this video, certified personal trainer Holly Rilinger, shows how you can implement a medicine ball into our workout anywhere. This workout is going to be made up of 5 moves, 1 minute each. Medicine balls come in a variety of weights. Start off light, especially if you’ve never worked with one before. You can always use a heavier one as your fitness level increases. Now be ready for an intense workout, as medicine balls aren't as easy as they seem!
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.
09:40.880 --> 09:42.335
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.
09:52.460 --> 09:54.730
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?
10:04.990 --> 10:07.152
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?
10:21.453 --> 10:27.453
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?
10:28.573 --> 10:29.733
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.
10:53.370 --> 10:57.990
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.
11:01.980 --> 11:04.267
[MUSIC]