This Medicine Ball Workout Burns Fat in Just 5 Little Moves
Medicine ball exercises can take your workout to the next level.

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!
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.
00:00.025 --> 00:05.251
[SOUND] Doesn't this med ball just make
you think of a sunny day at the beach?
00:05.251 --> 00:06.352
No?
00:06.352 --> 00:08.744
Well pretend it's a beach ball, and
00:08.744 --> 00:12.224
you're on your way to a summer
state of mind and body.
00:12.224 --> 00:18.884
[MUSIC]
00:18.884 --> 00:21.904
Hey guys, Holly Rilinger here,
welcome to Kick Start Workout.
00:21.904 --> 00:26.360
We're gonna be using this med ball for
all of our exercises today.
00:26.360 --> 00:29.420
Med balls are a great
addition to any workout.
00:29.420 --> 00:33.420
This little guy is gonna help
you burn fat, build muscle,
00:33.420 --> 00:35.030
and it's fun to play with.
00:35.030 --> 00:37.320
We're gonna do each move for one minute.
00:37.320 --> 00:39.940
As for rest, no way, Jose.
00:39.940 --> 00:41.795
We are balling today.
00:41.795 --> 00:42.915
All right guys, you ready?
00:42.915 --> 00:46.375
Five moves, one minute each, go ahead and
start your clocks right here.
00:46.375 --> 00:47.375
First one is a squat,
00:47.375 --> 00:51.116
you're going to take that med ball down
to the ground drive it up over head here.
00:51.116 --> 00:53.896
Really push those hips back behind you,
right.
00:53.896 --> 00:55.426
So this is the first
move of the workout so
00:55.426 --> 00:57.636
we're really working on getting
those hips loosened up.
00:57.636 --> 01:00.416
Reach up over head, right.
01:00.416 --> 01:03.510
So when you grab a med ball you
can grab different weights, right.
01:03.510 --> 01:06.859
You might start out with something
that looks like four or six pounds,
01:06.859 --> 01:09.604
you can go all the way up to an eight or
ten pound ball here.
01:09.604 --> 01:11.424
This is what it looks like from the side.
01:11.424 --> 01:14.328
Push those hips back behind you,
drive up and stick it, so
01:14.328 --> 01:16.510
we're working our gluts here.
01:16.510 --> 01:20.100
We're working our quads here and
we're working our core here.
01:20.100 --> 01:21.184
We're over half way through.
01:21.184 --> 01:24.928
Now as we're still getting into this first
move let's just talk a little bit about
01:24.928 --> 01:26.184
commitment here, right.
01:26.184 --> 01:30.180
So we've started this workout,
that's a great first step.
01:30.180 --> 01:31.880
Here's what I want from you guys though,
01:31.880 --> 01:37.950
whenever you start that you commit to the
entire workout with me, every single time.
01:37.950 --> 01:39.890
So listen, we got ten more seconds here.
01:39.890 --> 01:41.860
We're gonna go into that second move.
01:41.860 --> 01:47.260
It's toe taps with alternating pushups,
in three, two, put that med ball down.
01:47.260 --> 01:48.750
Here's what it looks like, ten toe taps.
01:48.750 --> 01:53.020
One, two, three, four, five,
six, seven, eight, nine, ten.
01:53.020 --> 01:57.710
Take it to the ground, we're gonna pushup
on each side here with that med ball,
01:57.710 --> 01:59.030
alternating it.
01:59.030 --> 02:04.250
Right back up, get those ten taps in,
two, five, six, seven, eight, nine, ten.
02:04.250 --> 02:05.890
There you go,
right back down to the ground.
02:05.890 --> 02:07.350
If you have to put your
knees on the ground for
02:07.350 --> 02:09.850
a modification here, that's fine.
02:09.850 --> 02:10.765
Jump right back up though.
02:10.765 --> 02:12.644
Get those feet moving, right.
02:12.644 --> 02:14.824
Work on that agility right here.
02:14.824 --> 02:15.567
Ten of them.
02:15.567 --> 02:17.467
Right back down to the ground,
grab that med ball.
02:17.467 --> 02:18.227
Here we go.
02:18.227 --> 02:23.807
Chest to the ground here, if you can,
keeping your body in alignment.
02:23.807 --> 02:24.547
Let's go.
02:24.547 --> 02:25.787
Ten more taps.
02:25.787 --> 02:29.340
There we go, get those two more in.
02:29.340 --> 02:31.910
Now if you can keep those knees
up off the ground, do it, right.
02:31.910 --> 02:37.130
It is only a minute, you're probably only
gonna get about five rounds in here.
02:37.130 --> 02:38.800
Whew, can we get one more in?
02:38.800 --> 02:40.740
Maybe, go, go, go, go, go.
02:40.740 --> 02:41.710
Come on.
02:41.710 --> 02:43.080
Drop it down, push it up.
02:43.080 --> 02:45.463
We're gonna come up to into
a core move here guys.
02:45.463 --> 02:46.543
Nice job.
02:46.543 --> 02:49.829
Check it out,
this is called around the body, right.
02:49.829 --> 02:54.020
We're gonna go five times around
that body, working that core.
02:54.020 --> 02:57.200
Five times around that body,
down here, get around those knees.
02:57.200 --> 02:58.988
A little bit of a basketball move here.
02:58.988 --> 03:05.539
Here we go, two more, three, four,
five, right back down, get into it.
03:05.539 --> 03:09.399
Now, at that 30 second mark,
we're going to switch directions, right.
03:09.399 --> 03:11.500
Now if you mess up on the numbers here,
it's fine.
03:11.500 --> 03:12.490
I just want you to keep moving.
03:12.490 --> 03:15.580
Here we go,
three seconds we switch directions.
03:15.580 --> 03:16.259
Ready?
03:16.259 --> 03:18.400
Switch it up,
we're gonna go that other way, right.
03:18.400 --> 03:20.620
So you're bracing with your core here,
right.
03:20.620 --> 03:23.840
You're using those legs, breathing.
03:23.840 --> 03:28.430
Finding that breath, arms are getting
a little bit of a work out here too.
03:28.430 --> 03:30.280
Yeah, yeah, yeah guys,
stay with me here, right.
03:30.280 --> 03:33.720
This is gonna take us half
way through that first round.
03:33.720 --> 03:37.340
Switch it up here, last one,
we'll go back down to the ground.
03:37.340 --> 03:38.680
Oh, snap!
03:38.680 --> 03:40.440
Dropped the ball,
doesn't matter, keep going.
03:40.440 --> 03:44.466
Let's finish up right here and we're gonna
go into the hardest move in the set,
03:44.466 --> 03:45.800
Med Ball Burpies, guys.
03:45.800 --> 03:46.680
Ready?
03:46.680 --> 03:47.820
Looks like this.
03:47.820 --> 03:52.403
We're going down on the ground, push those
legs back behind you, up for a jump here,
03:52.403 --> 03:53.370
right back down.
03:53.370 --> 03:57.180
I want you to thrust those
legs back behind you.
03:57.180 --> 04:01.430
This is the hardest move
of the set right here.
04:01.430 --> 04:03.550
So right, we talked about commitment here.
04:03.550 --> 04:06.650
Commitment is also within each move,
right.
04:06.650 --> 04:09.830
You don't quit on
the ones that are harder.
04:09.830 --> 04:12.754
Stay with it.
All I need you to do is move with me,
04:12.754 --> 04:13.884
move with me.
04:13.884 --> 04:15.861
It's a commitment to yourself, but
04:15.861 --> 04:19.445
we're also giving commitments
to each other right here, right.
04:19.445 --> 04:20.093
I'm not gonna stop.
04:20.093 --> 04:21.374
You're not gonna stop.
04:21.374 --> 04:23.880
We are in it together.
04:23.880 --> 04:27.610
Modification looks like this,
step, step, step, step.
04:27.610 --> 04:29.710
See if you can still get
that jump at the top here.
04:29.710 --> 04:33.310
Come on guys,
give me about 15 more seconds, me and you.
04:33.310 --> 04:35.070
Kick it back, right back up.
04:35.070 --> 04:36.682
Big jump at the top.
04:36.682 --> 04:39.594
We're gonna go into that last
move of the first round.
04:39.594 --> 04:40.314
Boom!
04:40.314 --> 04:41.994
We'll have half the workout behind us.
04:41.994 --> 04:43.140
Stay with me.
04:43.140 --> 04:44.440
Can you get one more?
04:44.440 --> 04:45.320
Yeah, let's go.
04:45.320 --> 04:47.518
Jump it back, boom, shake it off.
04:47.518 --> 04:51.640
Whoo, over head step back lunges here.
04:51.640 --> 04:53.200
Up top strong position,
04:53.200 --> 04:57.430
we're gonna drop those legs back behind
you as you alternate sides here.
04:57.430 --> 05:02.690
Chest up super tall you should be out of
breath in this moment right here, right.
05:02.690 --> 05:07.280
You got that hardest move, which
are the burpees, and they're behind you.
05:07.280 --> 05:08.970
So right here what are we doing?
05:08.970 --> 05:10.620
Bracing with our core.
05:10.620 --> 05:13.850
Arms up over head makes any move harder,
right.
05:13.850 --> 05:18.293
Your arms down below you're not expending
that energy that it takes to hold that
05:18.293 --> 05:19.634
ball up over that head.
05:19.634 --> 05:20.854
Lower body?
05:20.854 --> 05:21.494
Glutes?
05:21.494 --> 05:22.094
Yes.
05:22.094 --> 05:22.794
Hamstrings?
05:22.794 --> 05:23.394
Yes.
05:23.394 --> 05:24.054
Quads?
05:24.054 --> 05:24.814
Yes.
05:24.814 --> 05:25.554
Full body?
05:25.554 --> 05:26.995
Absolutely.
05:26.995 --> 05:27.815
Beach body?
05:27.815 --> 05:29.916
Yeah, absolutely.
05:29.916 --> 05:33.196
I'm here in Venice right now,
I'm here at Muscle Beach, right.
05:33.196 --> 05:36.096
A place that just oozes inspiration,
right.
05:36.096 --> 05:37.396
And summer fitness.
05:37.396 --> 05:38.336
But here's what I have to say.
05:38.336 --> 05:38.896
Summer body?
05:38.896 --> 05:40.716
No, year round body?
05:40.716 --> 05:41.876
Yes.
05:41.876 --> 05:47.336
Five seconds, we're back into
the squats guys, three, two, one more.
05:47.336 --> 05:48.177
Boom.
05:48.177 --> 05:52.240
Don't take a break, squat down,
you're back up over head.
05:52.240 --> 05:53.452
Right, so here's the good news,
05:53.452 --> 05:56.610
we are half way through that
workout already, half way.
05:56.610 --> 05:59.410
Here's what else I want
you to think about,
05:59.410 --> 06:03.550
what if you paired this workout with
a couple of my other workouts, right?
06:03.550 --> 06:05.960
What if instead of just
a ten minute workout today,
06:05.960 --> 06:07.747
you paired it up with some
other ones as well, right.
06:07.747 --> 06:09.230
You could go with me for
06:09.230 --> 06:13.460
20 minutes, maybe 30 minutes right
here guys, squat it down low.
06:13.460 --> 06:15.720
Can you get low every single time?
06:15.720 --> 06:18.590
Meaning dropping that
med ball to the ground.
06:18.590 --> 06:21.090
Here's what it looks like from the side.
06:21.090 --> 06:22.670
Get those hips back.
06:22.670 --> 06:23.670
Here we go.
06:23.670 --> 06:28.579
Like you're sitting down, when you come
up top squeeze those glutes right there.
06:28.579 --> 06:29.478
Woo!
06:29.478 --> 06:30.639
How we doing guys?
06:30.639 --> 06:32.379
How about 15 more seconds with me?
06:32.379 --> 06:34.018
Yes, you got it, you got it.
06:34.018 --> 06:35.478
Can you pick up the pace?
06:35.478 --> 06:36.258
Boom.
06:36.258 --> 06:38.138
Right, really work those arms here.
06:38.138 --> 06:39.418
That core.
06:39.418 --> 06:41.238
You got 5 seconds.
06:41.238 --> 06:44.218
We're back into the toe
taps with the push ups.
06:44.218 --> 06:45.078
What?
06:45.078 --> 06:46.218
Yeah, you heard me.
06:46.218 --> 06:47.078
Come on.
06:47.078 --> 06:48.378
Ten taps.
06:48.378 --> 06:50.200
Two push ups.
06:50.200 --> 06:50.970
Here we go.
06:50.970 --> 06:54.109
Four, six, eight, ten,
down to the ground, right.
06:54.109 --> 06:55.289
Can you keep your knees off the ground?
06:55.289 --> 06:57.969
Just try it, push it up, other side.
06:57.969 --> 07:00.230
Push it up, right back up.
07:00.230 --> 07:03.110
Jump up right away, here we go, ten.
07:03.110 --> 07:06.200
Four, six, eight, ten.
07:06.200 --> 07:08.580
You're just moving,
that's all I need you to do is move.
07:08.580 --> 07:11.150
Maybe you're not going as quickly as I am,
and that's okay.
07:11.150 --> 07:13.500
You can aspire to go that quickly.
07:13.500 --> 07:18.950
All I need for you to do is keep moving,
I'm proud of you if keep moving.
07:18.950 --> 07:20.540
Here we go, drop it down.
07:20.540 --> 07:21.910
Woo, drop it down.
07:21.910 --> 07:23.850
Can you get that full range of motion?
07:23.850 --> 07:25.740
20 seconds, me and you, let's do this.
07:25.740 --> 07:30.820
Two, four, six, eight, ten,
oh my god, my legs are on fire.
07:30.820 --> 07:34.680
Come on let's go, drop it down,
push it up, drop it down, push it up.
07:34.680 --> 07:36.370
How about one more round?
07:36.370 --> 07:40.910
Yes, two, four, six,
eight, ten, I got this.
07:40.910 --> 07:42.130
We got this, let's do this.
07:42.130 --> 07:43.340
Push it up, get right back up.
07:43.340 --> 07:45.169
We got that around the body situation.
07:45.169 --> 07:46.609
Whoo!
07:46.609 --> 07:50.100
Do not take a breather yet.
07:50.100 --> 07:53.005
Let's go for it, five of them.
07:53.005 --> 07:54.255
Bringing it in.
07:54.255 --> 07:56.135
Now you notice you pull your
attention to your core.
07:56.135 --> 08:00.265
Right, you're fatigued,
you're tired it's easy to lose that focus.
08:00.265 --> 08:01.415
Think about commitment one more time.
08:01.415 --> 08:03.385
I'm committing to this workout.
08:03.385 --> 08:05.447
I'm committing to a better body here.
08:05.447 --> 08:06.527
Right back up.
08:06.527 --> 08:07.177
Can you get five?
08:07.177 --> 08:09.517
I want you to try to control
that breathing here.
08:09.517 --> 08:10.156
Why?
08:10.156 --> 08:13.652
We got two tough moves coming up here.
08:13.652 --> 08:15.037
Whoo, there you go.
08:15.037 --> 08:16.237
Control the breathing.
08:16.237 --> 08:17.137
Let's switch directions.
08:17.137 --> 08:18.560
Let's switch it around here.
08:18.560 --> 08:22.207
Two, oh, three, four, five.
08:22.207 --> 08:25.396
When the body's tired, can you keep
your mind right here with you?
08:25.396 --> 08:27.807
Can you keep it present?
08:27.807 --> 08:30.000
Right, going back to
that commitment again.
08:30.000 --> 08:31.070
Let's get five up top and
08:31.070 --> 08:35.220
five down low, and we're gonna head
into those two hardest moves at the end.
08:35.220 --> 08:37.812
But we got it, guys, me and
you, committed to each other.
08:37.812 --> 08:38.712
Ready?
08:38.712 --> 08:41.030
Pop it up for a few.
08:41.030 --> 08:44.240
What we got next, oh, burpees!
08:44.240 --> 08:45.560
Come on, let's do it.
08:45.560 --> 08:46.640
You're down and you're up.
08:46.640 --> 08:50.600
I want you moving as quickly as
you possibly can right here.
08:50.600 --> 08:51.760
Now, check out my body.
08:51.760 --> 08:53.440
It's in alignment when I come here, right?
08:53.440 --> 08:56.590
Not here, keep it up tall.
08:56.590 --> 09:00.752
We like to have fun, you and I, but
let's remember form is important, right.
09:00.752 --> 09:05.250
Hone in on that form and
then you can have fun with it.
09:05.250 --> 09:10.016
Whoo, so I want you to see if you can keep
whatever pace you have going right now.
09:10.016 --> 09:12.718
That's commitment, right.
09:12.718 --> 09:17.370
You find that comfort zone, that place
where you get uncomfortable, and
09:17.370 --> 09:21.970
then you see if you can push past it and
keep that same pace.
09:21.970 --> 09:23.850
That, my friend, is when change happens.
09:23.850 --> 09:25.235
Stay with me, stay with me.
09:25.235 --> 09:27.120
Kick it back, feet back up.
09:27.120 --> 09:28.760
Give me that jump at the top.
09:28.760 --> 09:30.190
Whoo, give me that jump that the top.
09:30.190 --> 09:31.535
I was forgetting the jump, right.
09:31.535 --> 09:32.635
You should've reminded me.
09:32.635 --> 09:33.795
That's why you're here for me.
09:33.795 --> 09:34.900
Come on, come on.
09:34.900 --> 09:35.920
10 seconds.
09:35.920 --> 09:37.680
Let's go, let's go, let's go.
09:37.680 --> 09:38.660
Can we get three more?
09:38.660 --> 09:40.880
Oh, that's gonna be tough.
09:40.880 --> 09:42.335
Come on.
Can we get two more?
09:42.335 --> 09:43.078
[SOUND] This last one's hard.
09:43.078 --> 09:44.858
Oh!
09:44.858 --> 09:46.158
Grab the ball!
09:46.158 --> 09:48.110
Commitment, commitment, right?
09:48.110 --> 09:50.840
We don't skip this last one.
09:50.840 --> 09:52.460
Whoo, I can't breathe.
09:52.460 --> 09:54.730
Step it back, bring it together.
09:54.730 --> 09:56.334
Step it back, bring it together.
09:56.334 --> 09:58.830
Chest up so tall here, right?
09:58.830 --> 10:02.470
Chest up super tall,
bracing with our core.
10:02.470 --> 10:04.990
Are you sweating as much as me?
10:04.990 --> 10:07.152
Is there sweat dripping off
of you in your living room?
10:07.152 --> 10:10.212
Just know we got this together, whoo.
10:10.212 --> 10:14.752
So 20 seconds down,
40 full seconds to that finish line here.
10:14.752 --> 10:15.892
Drop it back.
10:15.892 --> 10:21.453
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.
10:27.453 --> 10:28.573
You know what we got left?
10:28.573 --> 10:29.733
20 seconds.
10:29.733 --> 10:31.570
It's easy, that's a day at the beach.
10:31.570 --> 10:32.200
It's a picnic.
10:32.200 --> 10:34.680
20 seconds is called
a picnic on the beach.
10:34.680 --> 10:35.868
That's what I call 20 seconds.
10:35.868 --> 10:38.189
Whoo, come on now!
10:38.189 --> 10:39.669
Can we get two more each side?
10:39.669 --> 10:40.429
That's our goal.
10:40.429 --> 10:43.889
Ready?
One, two, let's get one more each side.
10:43.889 --> 10:45.850
One, Aah!
10:45.850 --> 10:48.190
Two, and you are done!
10:48.190 --> 10:51.500
Who knew this little ball could kick so
much butt?
10:51.500 --> 10:53.370
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.
10:57.990 --> 11:00.050
Don't forget your sunscreen.
11:00.050 --> 11:01.980
I'm Holly Rilinger, and
I'll see you next time.
11:01.980 --> 11:04.267
[MUSIC]