Pti used 5kg med ball for the whole routine. You may feel that you can use a heavier ball for certain aspects of the work out if you have them available.
This work out can be completed with a partner or on your own.
5 minute dynamic warm up and stretch
50 x woodchop throws. Stand side on to your partner or a wall. Front foot pointing forwards. Start with ball low at back foot lifting it up to the front and release throwing ball at partner/wall. Repeat alternating sides.
50 x med ball slams. Lift ball with both hands above hands over your head then slam it to the floor.
50 x Russian twists. Sit in the crunch position. Move the med ball from side to side keeping core centered.
50 x single arm throw/push. Stand in fighting Stance . use your back hand to throw the ball towards partner/wall. Repeat alternating stance.
50 x wall ball squat with the med ball and at the top of the squat throw the ball high against the wall.
40 x alternate arm med ball push ups
30 x half burpee with med ball. 4 point burpee.
50 x squats with med ball
30 x “V” sits with medball
40 x both hands on med ball push ups
Cool down and stretch out
Med Ball Slams
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If you need to invest in weights to get the most out of your workouts, visit the Blitz website for a range of weights and sport equipment from kettlebell weights to dumbbells.
Workout created and practiced by Phillip Hollister, a qualified fitness professional for Blitz.
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