Fitness WOD: Medicine Ball Circuit

 

Keep pounding, Home Base Nation. In today’s workout of the day, Home Base SWFL’s Jaime Fernandez is coming at’cha with a medicine ball circuit workout designed for power output.

These movements are explosive and synergistically target your upper and lower body joints in a compounded fashion. Let’s get this workout started!

Medicine Ball Overhead Slams (MB OH Slams)

Reps: 10

How to Perform: Stand shoulder-width apart with soft knees (slightly bent knees). Hold the medicine ball (MB) in front of you with your arms down and maintain a slight bend of the elbows. This is the starting position. To execute the movement, raise the MB overhead while simultaneously coming up on the balls of your feet. Bend at the hips in an RDL fashion (throw butt back while hinging at the hips) bringing torso towards the ground and slamming the ball on the ground. As you hinge and release the ball, heels make contact with the ground again (entire foot on the ground). After release, the medicine ball will bounce off ground and catch. Repeat in a cyclic manner until 10 repetitions are completed.

Squat with Medicine Ball Overhead Release and Catch

Reps: 10-12

How to Perform: Stand with feet shoulder-width apart and hold MB in front of the chest (starting position). Keeping your chest upright and spine aligned, bend at the hips while moving your butt back and then bringing it towards the ground as if sitting in a chair, for the squat. Make sure your knees track outwards while executing the squat. Come down as low as you can and then explode up towards a standing position and release the MB overhead. Catch the MB while going into a squat again and repeat.

Medicine Ball Lateral Overhead Slams

Reps: 10 each side

How to Perform: Begin standing with feet shoulder-width apart holding the medicine ball with both arms and a slight bend of the elbows on the side of one hip (starting position). To execute the movement, bring MB towards opposite hip from starting position and take it overhead in a circular motion coming up on the balls of your feet. As MB is direct OH, turn torso laterally (to the side where MB started) bending over, releasing and slamming MB on the ground while bringing feet back down to the ground. Catch MB off ground and repeat again in a cyclic manner.

Alternating Medicine Ball Torso Rotation

Reps: 10 each side

How to Perform: Stand with feet parallel and shoulder-width apart. Hold MB in front of you with both hands, slightly bent elbows, and at shoulder height. Rotate torso to one side as far as your mobility allows and follow MB with eyes. Avoid moving and pivoting the feet. Bring back to starting position and execute movement on the opposite side.

Medicine Ball Woodchops

Reps: 10 each side

How to Perform: Stand shoulder-width apart with soft knees (slightly bent knees). Hold the medicine ball in front of you with your arms down and maintain a slight bend of the elbows. This is the starting position. Drop into a quarter-squat while simultaneously bringing MB to the outside of one knee. As we stand, we keep arms extended bringing MB overhead to the opposite shoulder, slightly rotating torso, and following MB with our eyes. Execute a quarter-squat again as you bring MB back down to the outside of the knee and repeat. Do one side and then the other.