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This medicine ball abdominal workout takes 10 minutes to destroy the core



You saw the pile of medicine balls in the corner of your local gym – but did you ever go over the basic blows to the floor or wall?

Smart med ball exercises can burn your entire body (and really smoke your abs). Better yet, because you only use a versatile device, you can complete a full workout in just 10 minutes.

That's the best part of this routine by coach Mathew Forzaglia, NFPT-CPT. Forzaglia knows that you can not spend hours at the gym, but his super-quick individualized training will destroy your entire body and burn calories as required for a TV show.

Soft Shell Medicine Ball

Reebok x Dynamax
amazon.com

$ 96.99

You do not have a medicine ball on hand? This option from Reebok and Dynamax is a good starting point. You can also use rubberized medballs, but be careful with the pounding exercises you perform during exercise.

You begin with a 3-minute warm-up, complete two rounds of a 3-practice cycle, and then finish with a 3-minute-3-minute finisher.

The Warmup

Perform 10 reps of each exercise for each round. Do not take a break.

Round 1

  • Bottom of the head press
  • Toe taps
  • Russian twists

    Round 2

    • Bottom of the head press
    • Toe taps
    • Round 3
    • 19659021] Ground to Overhead Press
    • Toe Taps
    • Russian Twists

      The Workout

      Complete each exercise for as many repetitions as possible in 30 seconds. You do 3 consecutive exercises without a break and then rest for 30 seconds.

      Circle 1, Round 1

      • Alternating Slams
      • Reversed lunge with rotation
      • Table Top Situps

        Circle 1 Round 2

        • Alternating Slams
        • Reversed lunge with rotation
        • Table Top Situps

          Final Round

          Perform each exercise for 2 reps, then 4 reps, then 6 reps, and then add 2 ladders until you have 3 minutes of work.

          • Overhead Slam
          • Med Ball (or Jump) Squat
          • Climber


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