If you’ve ever tried CrossFit or seen weightlifting in the Olympics, you’re aware of Olympic lifts like cleans and snatches—killer exercises for working a lot of muscles and building power. But moves like these can be difficult to learn and even dangerous to do if your form isn’t perfect.
Fortunately, you can build the same athleticism and get lean using a medicine ball—a timeless workout tool that will never go out of style. Try this full-body med-ball workout to safely build power and uncover your abs—see results in just 21 days.
Have on hand two medicine balls of different weights and bounces (see specifics, below). Perform the workout once a week, on a separate day, as a supplement to your regular weight training. Rest two to three minutes between sets, except for the paired exercises (4A and 4B, 5A and 5B). Superset these lifts, resting after the second one. So you’ll do a set of A, then a set of B immediately, then rest. Repeat until all sets for that pair are complete.
Note: For exercises 1–3, use a ball that weighs 15–25 pounds and doesn’t bounce. Perform these moves outside if possible, so you have room.
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