Medicine Ball AMRAP Workout
This wonderful and busy time of year can present a challenge when trying to maintain a consistent exercise schedule , which is why I love AMRAP workouts so much! AMRAP stands for As Many Rounds (or Reps) As Possible, and is a style of circuit training. The idea is that you work as hard as you can for a short amount of time, and then call it a day as your body reaps all the benefits of exercise. One of my favorite things about these types of workouts is how challenging AND doable they are, regardless of your fitness level. You work as hard as you can, based on where you are currently. It's one of my favorite ways to train, especially on long days.
AMRAPs can help build and maintain lean muscle mass, reduce fat mass, improve cardiovascular function and flexibility, as well as increase metabolism.
So, I've put together a few of my favorite moves, utilizing a medicine ball, that you can do pretty much anywhere! This workout targets a lot of the stabilizing muscles in the hips, shoulders, and core. Set your timer for 20 minutes, spend the first 5 doing this dynamic warm-up, and then go through the full round of exercises as many times as you can, as quickly as possible with proper form!
01 Lunge & Twist
- Step back into a lunge position, keeping the back leg as straight as possible and making sure the front knee does not pass the toes. Once down in the lunge, press the ball straight out in front, parallel to the ground and twist towards the outside of the front leg. Step up, return to the starting position, and repeat on the opposite side. You can bring the medicine ball back towards your chest as you alternate sides, or hold it out in front of you the whole time for added resistance.
- Perform 10 on each side.
02 Medicine Ball Mountain Climbers
- Start with your hands on the medicine ball, directly under your shoulders, arms extended. Carefully alternate legs and bring your knee in between your elbows as quickly as possible.
- Perform 30 on each side.
03 Medicine Ball Push-Ups
- Start in a full plank position with hands slightly wider than shoulder-width. With one on the ground and the other on the ball, lower down until your arm on the medicine ball makes a 90 degree angle, and then press back up. To modify, drop your knees to the floor. This move can be very challenging on the stabilizing muscles in the shoulder joint, so use discretion. If you've had a lot of shoulder issues in the past, skip this move and try the shoulder strengthening exercises instead!
- Perform 10 total (5 on each side).
04 Russian Twists
- In a seated position, twist the medicine ball from one hip to the other. Keep your shins parallel to the ground. To modify, lower your feet to the ground. To add a little extra intensity, try to keep your legs straight.
- Perform 25 on each side.
05 Medicine Ball V-Ups
- Start by lying on your back with the stability ball above your head. Engage your abs and sit all the way up, as you also lift your legs to meet the stability ball at the top.
- Perform 20.
06 Plank Knee Cross
- In a full plank position with hands on the medicine ball, carefully cross one knee under to touch the opposite elbow in a slow and controlled manner.
- Perform 10 each side.
07 Alternating V-Ups
- Start by lying on your back with the stability ball above your head. Engage your abs as you sit all the way up and lift one straight leg as high as you can to meet the ball. Return to the starting position and switch sides.
- Perform 10 on each side.
08 Plank Toe Taps
- In a full plank position with hands on the medicine ball, take one leg out to the side as far as you can and tap the ground. Return to the starting position and switch sides.
- Perform 20 on each side.
Make sure you cool down and stretch really well afterwards! Try these stretches to keep your muscles and joints healthy and happy!
All photos by Kelsey Cherry.