Today I want to bring you another simple home workout that takes you 10-12 minutes and requires a medicine ball.
Based on the survey many of you took a few weeks ago (thank you so much for answering!), there are a few categories of workouts you guys seem to be most interested in: Bodyweight workouts and apartment-friendly workouts. Today's workout is totally doable inside at home, because you don't need much space for it.
We're all busy and want to make working out as easy as possible. Many of us have no other time to work out than quickly before heading to work, or if you're a new mom or dad, squeezing in a workout during your baby's nap time is the only time you can realistically do it. And of course, you can't leave the house while your baby is asleep, so the workout has to happen at home.
If that means really squeezing the workout between the errands, nap time and cooking and therefore has to be done in 10-20 minutes, that's all super cool.
Don't say that you have just 15 minutes, so it doesn't count. Don't say that if I can't workout for a full hour, so I better not even get started.
Because it's really important to keep moving, no matter how little you can do. Something is always better than nothing. You should always do your best and try to stay consistent, even if it means taking just 5 minutes a day for your morning workout.
5 minutes every day is by far better than an hour once a week!
Apartment-Friendly 5-10-5-10-5 Medicine Ball Workout
Today's workout is done with a medicine ball. However, if you don't have it, that's okay too – scroll down to see what you can use instead.
If you have multiple weights to choose from, I recommend 6 lbs ball for absolute beginners, 10-12 lbs if you're intermediate and over 12 lbs if you've worked out for a while.
The workout will take you anywhere between 12-15 minutes, as always, depending on how many breaks you need. For more intense workout, keep the breaks shorter, but keep in mind that proper form is always the most important thing.
This workout is apartment-friendly, you don't need much space for it and it's also very quiet, if you're worried about upsetting your downstairs neighbour or waking up your kids!
Here's your workout:
If you're not sure how to do all the movements, see the video and descriptions for movements below that:
Here’s how to do the exercises:
Hands Elevated Push Ups
Put the medicine ball on the ground. Get in the plank position, hands on the medicine ball. Your hand position is going to be pretty narrow, so it may be different from how you usually do your push ups, and it's also a bit harder!
Keep the core strong, then lower your chest to touch the medicine ball. Push yourself back up again. Be sure that your hips don't sink and that you're able to keep the nice plank position – strong and solid line from your head to your toes throughout the movement.
Overhead Lunges
Pick up the medicine ball, then press it overhead. It's important to try to keep the arms straight all the time. Really try to focus on that, because it's super easy to forget about it and let your elbows bend. Also keep your core engaged.
Keeping the ball overhead, take a step forward to come into a lunge position. Make sure that your knee is directly over your heel but not past the toes. Step back to your starting position and repeat to the other side.
If you can't keep the arms straight overhead or doing that causes pain, it's probably because of poor shoulder mobility. In that case, simply hold the medicine ball on your chest when doing the lunges.
Feet Elevated Push Ups
Put the medicine ball on the ground. Get in the plank position, then put your feet on the medicine ball.
Keep the core strong, then lower your chest to touch the medicine ball. Push yourself back up again. Be sure that your hips don't sink and that you're able to keep the nice plank position – strong and solid line from your head to your toes throughout the movement.
Woodchoppers
Stand with your feet about shoulder-width apart. Pick up the medicine ball and press it overhead, until your arms are completely straight. Then touch the ground with the medicine ball. Press the ball overhead again. Be sure to keep the back straight.
Sit Up & Toss
Lie down on the ground or floor, legs bent. Hold the medicine ball on your chest. Do a sit up, then toss the ball in the air. Catch it and get back to your starting position. Repeat.
Medicine Ball Substitutions
If you don't have a medicine ball, there are a few options how you can still do the workout:
- Use a basketball, soccer ball or even a volleyball in place of the medicine ball. Doing that makes the push ups harder, because the ball moves easier and your core needs to work harder in order to keep the ball in place. On the other hand, overhead lunges, woodchoppers and sit ups will be easier, because the ball is lighter. Be sure to keep the intensity higher to make the workout harder.
- For the elevated push ups, put your hands (exercise 1) and then feet (exercise 3) on a bench, couch or low chair.
- For the overhead lunges and woodchoppers, use any weight you may have. It could be a dumbbell, or even a heavy book or backpack. Get creative (but be always safe!)
- For the sit ups, use a kettlebell, dumbbell, a heavy book or whatever heavy item you can find. Instead of tossing it up, simply press it up as you come up.
If you did this workout, let me know how it went. Happy training!
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