Reclaim your abs, 500 calories at a time, with this rapid medicine ball circuit from coach Andrew Tracey. “This is next-level full-body Tabata conditioning,” says Tracey. “High intensity is key here, especially if you’re using a light med ball. It has to be all-out, balls to the wall on every set.”
All you need is a med ball and a sturdy floor to slam it into. The movements will work every part of your body, building functional power, while the relentless on/off nature of the Tabata intervals will kick your heart rate up to a fat-strippingly high pace.
Do each of the six exercises in order for 20 seconds, resting for ten seconds between them. Complete four rounds of the circuit for a total of 12 minutes, take a three-minute rest, then go again. To progress, increase the weight if you can, or try to do more reps in each period of effort.
Although the med ball adds resistance, you’re primarily using your bodyweight to burn calories here. When you can’t make it to the gym, sub in a football, which is just as good as long as you keep the movements explosive.
1 Ninja get-up
Hold the ball in both hands and kneel on the floor. Drive your…
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