Medicine Ball Swing & Squat
How To: Begin in squat position with medicine ball in both hands. Swing ball from between your knees up over your head. Repeat. Do this while with squat jumps to burn more calories.
Muscles Used: Hamstrings, Quadriceps, Calves, Abdominals, Trapezius, Rhomboids, & Lower Back.
Performance: Hold squat for 15 swings. Perform 3 Reps – or add as a finisher to the end of your workout for 25 reps.
Hi Flavia,
I’ve read how your not getting much sleep and your really busy with Milia. Now that you know how busy and tiring it is being a mother, I was wondering if you were thinking of designing a 3o minute workout program for all of us busy moms! When you get the time of course! An intense workout just shortened up.
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hi there!
just wanted to ask what is the recommended weight that we should use when doing this workout?
Hi Jessy,
It should be challenging by the last few reps but always use proper form. Probably an 8 lb medicine ball would be good to start out with.
All the best!
Anna, CPT, FF Specialist
I’m not sure I understand. Do you stay squatted the whole 15 reps, or do you do a squat jump as you bring your arms up?
Hi Marie-Claude,
You can switch it up depending on how you’re feeling that day and what the rest of your workout consists of. Either one of the methods you described would be great, I personally like doing it with a squat jump. 🙂
All the best!
Anna, CPT, FF Specialist
Hello there!
Curious, what if you don’t have a medicine ball,
Can you substitute it with something else?
Thanks!
Hi Tina,
Yes, you could substitute the medicine ball with a dumbbell, kettlebell, or really anything with weight. 🙂 If you are a beginner it is fine to do this with no weight at all.
All the best!
Anna, CPT, FF Specialist
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