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Cleaning Frenzy + Medicine Ball Tabata

With the school year rapidly approaching (seriously, how?!), I’m trying to get as much done as possible with my last few days of free time. Today that meant cleaning the entire downstairs. I even tackled the pantry and fridge, so you know it was serious. On a related note, anyone have some good links to wine bottle crafts? This is just a rough estimate, but I think we had about 40 empty bottles stored away. That was almost three years worth, but still. That’s insane. I need to 1.) quit drinking wine, 2.) get my craft on, or 3.) recycle the glass. Let’s be real, though, I bet none of those three things happen any time soon.

Anyway, another thing I needed to tackle today was posting a workout I did a week or so ago. I had intended to start posting weekly workouts, but I totally forgot to get it together last week. Whoops. This one was killer, so it obviously needs to be shared. It’s basically thirty minutes of medicine ball tabata-style hell. Well, it was hard for me anyway. If it’s a cake walk for you, just keep that to yourself. ;) Oh, and remember, I’m no M.D. so check with your doctor before switching up your routine too drastically. Have fun!

 

medicine ball workout

 

To complete the workout, warm up for four minutes with light cardio or stretching. Then, complete each move for four minutes, alternating between 20 seconds of HARD WORK and 10 seconds of rest. Really stressing the hard work here, because tabata-style workouts are pointless if you don’t truly push yourself  during those 20 second work periods. Rest 30 seconds between each four minute tabata. After the mountain climber tabata, cool down for another four minutes with light cardio or stretching. Then go to bed, because you’ve accomplished enough for the day.

 

medicine ball tabata



Now for a breakdown of the moves:

Burpees: Squat down with the medicine ball in both hands on the floor in front of you. Quickly kick your legs back so that you are in push up position on the ball. Complete a push up. Immediately jump back into squat position. Jump up with the ball, reaching straight above your head. Move as fast as you can without compromising form and jump as high as possible each time. I think I clear about an inch. Working on that.

Squat Jumps: With your feet shoulder-width apart and knees in line with your feet, squat down holding the medicine ball at your chest. Immediately swing the ball over your head and jump as high as you can, bracing your core and contracting your glutes. Land in the position that you started in and then keep it going.

Plank Jacks: Get into push up position with both hands on the medicine ball. While bracing your core, jump your feet out as wide as you can and then jump them back together. This is one of my favorite ways to easily spice up a boring old plank.

Jumping Lunges (with twists): Stand with your feet together and hold the out in front of you with your elbows bent at about 90 degree angles. Begin by lunging forward with your right foot and twisting the ball to your right. Jump straight up into the air and switch legs before landing. Land lunging forward with your left leg and twisting the ball to the left. Try to land as softly as possible each time.

Mountain Climbers: Get into push up position with both hands on the medicine ball and your right leg toward your chest. Explosively switch positions of your legs, kicking the right leg back while tucking the left leg under your chest. It’s basically like running parallel to the ground, which means I’m terrible at it. Regular running is hard enough.

There you have it, the most efficient 30 minutes of my life. I swear to you, tabatas or circuits are my go to when I’m short on time or motivation. Strength training and cardio all in one painful little package? Can’t beat it. Now I better go actually work out today! I might even attempt this workout again. But, first, LUNCH. See y’all tomorrow!

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17 Responses to Cleaning Frenzy + Medicine Ball Tabata

  1. Great workout! I will have to try some of these later!
    Sara @ LovingOnTheRun recently posted..Blaze New Trails with MizunoMy Profile

  2. Medicine Ball is on my list of things to add to our little mini gym in the basement. There is so much you can do with them. THese moves look great!
    Cait @ Beyond Bananas recently posted..Our First Family VacationMy Profile

  3. That looks like a killer! I pinned it…now I just need to buy a medicine ball.
    Chrissy @ Pink Polish and Running Shoes recently posted..WIAW #4My Profile

  4. Yay for cleaning! I have been doing that the past few weeks. Tackling the big and small areas….seems my office is the only room that never gets done…

    Here are some cute wine bottle ideas: http://www.thevspotblog.com/2013/08/wine-bottle-crafts.html
    And of course there is always Pinterest! Hehe

    That looks like an awesome workout! I want a trainer like you who requires bed time after a great workout! :)

  5. Great workout! I teach a Total Body Conditioning class a couple times a week, and we do a mix between cardio and strength training. It gets us all nice and super sweaty! This morning we did some tabata stuff, and I always forget how much they kick my booty. I love how efficient circuits can be – get it all done at once!
    Ashley @ My Food N Fitness Diaries recently posted..12 Refreshing Summer DessertsMy Profile

  6. Pinning for a day when I hate myself. haha! ;)
    Kate @KateMovingForward recently posted..Guess What I’m Doing in Two Weeks?My Profile

  7. Can NOT believe summer is almost over! This workout looks great!! I love doing stuff with medicine balls, such a fun way to switch things up!
    Sarah @ Sweet Miles recently posted..Yoga: The Most Humbling Exercise There IsMy Profile

  8. I’ve been wanting to invest in a good medicine ball. Love this workout!

  9. Looks like a goodie! And you did not want to see our empty wine bottle collection before taking the empties back. Pretty embarrassing OR someone should have given me a medal for amount consumed after a child haha
    char eats greens recently posted..the pros and cons of cloth diapering & important tips + updated diaper collectionMy Profile

  10. Ooo, this looks good! You’ve inspired me to try this… and treat myself with a bottle of wine after ;)
    Joanna @Makingmine recently posted..three cooks one kitchen: grilled pizzaMy Profile

  11. LOVE everything about this!! Pinning :)
    Sammy @ Peace, Love and Ice Cream! recently posted..My Weight Watcher Tips and TricksMy Profile

  12. This looks like a great quick workout. I will have to try it out!
    Megan recently posted..What I Ate WednesdayMy Profile

  13. Great workout girl!
    Nikki recently posted..Wedding PortraitsMy Profile

  14. such GREAT photos! fit mama!
    Hillary | Nutrition Nut on the Run recently posted..The Importance of Down TimeMy Profile

  15. Looks good! I do love a good medicine ball workout!
    Renee @ Bendiful Blog recently posted..Fitness Friday with KushyfootMy Profile

  16. Recycle your wine bottles by making your own wine and bottling it into the old ones! We made a batch for the first time this summer and it turned out amazing and works out to like $2.50/bottle! Giving up wine would just be crazy ;)

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