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gf11 Full Body | Medicine Ball Workout
Welcome to my gf11 11-minute full body medicine ball workout where we work in a Tabata style for 20 fast rounds. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 2 rounds of 5 unique exercises performed in a very quick Tabata style. The purpose of the workout is to strength train all of your major muscle groups with an extra emphasis on core strength because the majority of the exercises work your abs. I used a 15 lb medicine ball.
Workout Video:
Workout Breakdown:
There are 20 rounds of Tabata in this workout. Each exercise is performed for 20 seconds followed by 10s of rest. There are two rounds. Each round is repeated twice.
Exercises
Round 1
- Elbow Plank Tap outs
- Russian Twist
- 1-Arm Reverse Lunge (LEFT)
- Ground to Press
- Wood Chopper (LEFT)
Repeat Round 1, except do #3 and #5 on the RIGHT side.
Round 2
- Plank Hold
- Buddha Crunch / Sit-up
- Surrenders
- Hollow Hold Ball Toss
- Scissors
Repeat Round 2.
