Get yo’ balls out, baby! This interval circuit consists of 4 rounds and is 16 minutes long (4 rounds X 4 exercises in each round = 16 minutes), so forget about long cardio.
Balls the Wall will get your heartrate pumping to melt the fatty parts while targeting your legs with minimal squatty movements (for anybody whose knees need a break). This workout will also show your core who’s boss (that’s YOU). Now let’s get to it!
Balls to the Wall: FULL WORKOUT
Set your interval timer or free online timer for 16 rounds: 45 seconds of work / 15 seconds rest.
Each round consists of:
- alternating legs over chair into half-burpee
- fast feet on medicine ball
- wide leg-ups with medicine ball twist
- stability ball passes
MODIFICATIONS & PROPER FORM
- Shave a round off the workout to make it 3-rounds totaling 12 minutes long instead of 16 minutes.
- If you can’t (yet) get your legs up & over a chair, use an “imaginary” chair.
- During “fast feet”, tap the medicine ball lightly. You shouldn’t be hitting the ball so hard with your feet that it rolls away. Keep your body stable and upright with good posture.
- Wide leg-ups require you to slightly bend & twist into the movement to activate the core.
- On the ball passes, keep a light bend in your knees. Do not arch your back. As your legs go up, slightly lift the hips to activate your lower core.
- If you don’t have a medicine ball yet, use a dumbbell. If you don’t have a stability ball, use a basketball, child’s bouncy ball, or mimic the ball motion.
EQUIPMENT CHECKLIST
√ 8-lb medicine ball or dumbbell
√ chair
POST WORKOUT NUTRITION
Hydrate properly and do NOT skip breakfast. Grab a protein drink, a bowl of oats, or maybe a banana with some Greek yogurt. And by all means, go easy on that sugar all day long! ((burp))
Wow! Great workout!! You moved through that so gracefully. I would have knocked over the chair.
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I totally could see your balls…
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Marc recently posted..Walking for the health of it
Yes! Just what i need, thank you.
ooooh. nifty. saturday home workout’s taken care of
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This workout is no joke.. even if it is only 16 minutes. I was going to do an active rest day today, so I just went for a brisk neighborhood walk. Sat down when I got back, checked into your blog, and got to work. I guess tomorrow will be “active rest day.” Thanks, Josie!
You make the leg over the chair thing look WAY easier than it is. You have some serious flexibility going on!! Love these workouts, I’d forgotten about the stability ball passes – used to do those.
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You are simply amazing!!!!!!
Jody – Fit at 55 recently posted..The Traveling Jeans & the Scale; Weight Loss Maintenance
I heard that…You totally rock burpees…
Wow! Now that was a workout. looks so easy looking at it, but i know it’s anything but easy. I’m very inspired by this.
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A 16-minute workout is all I need. I find it hard to find time to do long cardio workouts. This solves my problem! By the way, can you suggest a good warm up before proceeding with the full workout?
love Love LOVE those legs! The workout is pretty sweet too. Did I mention the legs…?