{45/15 interval wo 3} - with medicine ball

45/15 Interval wo 3 - with a medicine ball

*for explanation of workout moves (in italics) & modifications, please click the {explanations & modifications} tab above. Or YouTube moves.

Overview:  This workout is designed to use Ugi,  Dynamax, or hard medicine ball, but can be modified without use of a ball. One option is to use a hand weight for some of the moves.  There are 8 different exercises. Perform each for 45 seconds with a 15 sec rest between. Repeat the set 3 times for a 24 minute total workout.

Timer: 45 sec work/15 sec rest x 24

Equipment:  Mat, Medicine ball (Ugi, Dynamax, or hard medicine ball)

Workout - with a ugi, dynamax of hard medicine ball

1. Burpees with push ups (hands on ball for push up, lift overhead when jumping up)

2. Plank jacks (hands on the ball)

3. Sit ups with alternating toe touches (hold ball overhead and tap toe with ball)

4. 10 wide mountain climbers (hands on ball) to 10 high knees (hold ball)

5. Push up with kick under toe touch (have the ball under one hand for push up, kick opposite leg under body and tap with hand on the ball, then switch ball to under other hand)

6. Squats  Jump (hold ball and tap ball tap to ground when squatting)

7. Wood chops (tap ball to the ground beside foot before twisting it to opposite shoulder)

8. Switch lunge twist (twist ball over front lunging leg)

Repeat x3

*Message me on FB with any questions! ~ ♥ JenG