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Fitness Tip Tuesday – Medicine Ball Swing & Squat

By March 4, 2014June 10th, 201610 Comments

fast fat burning exercises

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.

Join the discussion 10 Comments

  • Kerry Pieters says:

    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.

  • jessy says:

    hi there!
    just wanted to ask what is the recommended weight that we should use when doing this workout?

    • Anna says:

      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

  • Marie-Claude says:

    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?

    • Anna says:

      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

  • Tina says:

    Hello there!
    Curious, what if you don’t have a medicine ball,
    Can you substitute it with something else?

    • Anna says:

      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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