Hey there! Happy Wednesday 🙂 I feel like I have so many workouts to share with you, but I’ve noticed that a lot of them tend to be pretty similar in terms of format/structure and timeframe. Have you noticed? As with most things, I feel like I tend to get in a groove (I like that better than saying “rut”) for a while and do mostly the same thing until I finally get sick of it. I do this with food, clothes, drinks and my workouts. Lately, I find myself doing quickie 20-30 minute workouts that are usually a combination of 4-6 exercises, 8-12 reps each and either doing it AMRAP or round style. I like this format for a few different reasons:
- I like counting reps vs. waiting for a timer – I don’t know why, I just do. Except when I’m teaching – I like a timer so that everyone can work at their own pace and I can coach more easily.
- It’s easy mentally for me to get into a workout this way. I know the format so I don’t have to think about it.
- It works well for bodyweight and weights
- When I have the ability to lift weights, I think this type of format produces the most gains in a short amount of time for me in a physical aspect
I went through a phase a while ago where I did mostly conditioning style workouts – lighter weights and more combo moves rather than sticking to the basic push, pull, squat and hinge movements that I find allow me to lift heavier and see physical changes quicker.
Last week, though, I was getting better from a cold and after having taken a few days off, still wasn’t feeling my usual strength. I also didn’t want to push it too much so I created a total body conditioning workout that used a medicine ball rather than something that had me lifting all sorts of weights. Was it the hardest workout I’ve done lately? Definitely not. Did it get the job done in terms of giving me a good workout, though? Sure did!
I actually had fun just using a medicine ball and creating exercises to do with it. I also liked the 30s intervals rather than rep counting for a change. I used a 10lb medicine ball, which was a little light for some things, but otherwise worked pretty well.
In case you missed my Insta story where I showed each move, I’ve uploaded them to YouTube so you can check them out if you have any questions.
- Squat & ball toss
- Plie squat w/ball chest press
- Wood Chopper R/L (I was doing a modified one in the video)
- Supine Extension
- Ball pass push-up
As always, if you have any other questions, don’t hesitate to ask! This is a great, quickie workout that’ll get your heart pumping! If you want to see more workouts as I do them, make sure to check out my Insta Stories!
Questions for you: Do you prefer total body conditioning style workouts, strength workouts, cardio workouts, etc?
3 thoughts on “Wednesday Workout: 12 Minute Medicine Ball Workout”
I love counting reps — until I hit an exercise where the number of reps listed feels ridiculous! I’ve run into that where a routine isn’t terribly well thought out in those terms. I’ve been branching out a bit recently though, and this sounds perfect. 🙂
haha yes! I like counting reps up until about 10 or 12 😉 When I did Kayla Istines workouts I felt like the reps were too high!
Oh man, the last few weeks of her guides were killer! They took me almost twice as long to complete as they were supposed to.