10-Minute Medicine Ball Workout

Hi, my name is Chris Freytag, and I am so excited to be here with you today because I have a 10 minutes medicine ball workout for you today. It's gonna get your heart pumping. We'll get a little cardio going, and we're also gonna do some strength today. I have a six pound med ball with me today. This is a medicine ball. You might wanna use something heavier. If you don't have a medicine ball at home, a basketball would do or a playground ball would do. It's just a fun element instead of using dumbbells. Let's do a quick little warm up here and we'll get right into some of the exercises. I'm just gonna put the med ball down. I want you to roll those shoulders back all the way, and then just take both arms all the way back like you're doing a huge backstroke. And then I want you to come forward like you're doing the butterfly, right there. Just lubricating those shoulder joints, bringing it around. Good job. Give yourself a couple of hugs right here. Let's do some hips circles. That's where you just open up those hips joints. So it's like you're going up and over something lower. You could go up and over your med ball right there, all right? By the way, medicine balls were made to softly bounce, toss, move from side to side, so they're really fun. We're gonna do some different exercises today. Okay, and then let's just do a few squats to get that lower body ready. Woo. All the way down. Keep your eyes up, chest up, drop your booty. Three more, two more. And let's pick up that med ball right here. All right. So hold on to that medicine ball. We're gonna just start with jumping jacks. Slow. right there. Slow. All right, now pick up the pace if it feels good. Down, up. Down. Let's just get that heart pumping a little bit right here. Here's your low impact right here. So remember you can always modify. Just move that ball down, up. You've got it. Here we go. Last four, come on. Three. Come on. Two, and one. All right. Some squats. That just got the heart rate up a little bit. Hold it right here at the chest level all the way down, all the way up. All the way down, all the way up. All right, here we go. We're gonna touch the floor, bring it up, toss it to the ceiling. Come down, touch the floor. Bring it up, throw it to the sky. Don't hit your ceiling, that's probably not a good idea. Touch it to the floor, toss it up. Come on, you got it. Down, up. Okay, now we'll make it faster, down, up. Down, up. Come on. You move at your own pace at home. Right there, and done. Good. All right, skaters. Let's come side to side right there. Now take your body weight to that outside leg. It's gonna challenge your balance. Side to side. Right there, just kind of palm the ball. Let your body weight come to the outside. Get lower. Lower your center of gravity. A little more athletic. Side to side. Right there, you got it. Come on. All right, let's go. 10, nine, eight. Excellent. Five, four, three, two, and one. Good. Lunges. We're gonna press the ball overhead. Forward lunge. If you prefer a reverse lunge, no problem. Right there. And power it up. Good. And power it up. Nice deep lunges. Keep on breathing. Come on. Right there. Woo, you got it. Four more of these. Let's go. Three, two. And we're gonna go right into our cross behind lunges right here, with a front raise right there. So you cross behind if you prefer to go straight back in a reverse lunge you can. Palm the ball. Squeeze slightly through your chest. Feel it in your front shoulder. Woo, my heart rate's up a little bit. Come on. You got it. Just a few more. Nice deep lunges. Keep that front knee tracking over the shoe laces. Listen, when someone says 10 minutes is not enough time to exercise, I always ask them, have you tried one of our 10 minute workouts because they work. Four more. Yes, you can. Three more. Let's go. Two and one. Awesome. All right, I'm gonna come down to the floor. We're gonna start with pushups. All right, so I'm gonna do my pushups facing you just so you can see me moving the ball, and then I'll turn sideways. So what we're gonna do is knees or toes. If you wanna be on your knees? No problem. We're gonna push the ball from side to side. Push up and then push the ball to the other side. On your knees or on your toes. The key to a pushup is range of motion. So this is not a push up, you need to bend those elbows back. Don't let your shoulders front. Here we go. What do you think, can we do a dozen? Let's go. So one, two. Yes, we can. Three. If you're going faster or slower than I am, that's okay. Five. We got it. Six. Come on baby. Seven. Eight. Come on. Nine. Oh yeah. Woo. Two more. Two more. Yes. And that's what we're talking about. Woo, all right. Coming this way, feet are gonna go on the med ball. Now, I'm just moving my microphone, which you do not have at home, it's right here. We're gonna put both feet onto the medicine ball, and I'm going to bridge up. Draw my knees together, inner thighs lift up. Right there. Abs are nice and tight. Lower down, lift up, lower down, lift up. Squeeze. You feel those hamstrings and glutes. Right there. Lower. And lift. That's awesome. Lower and lift. Two more like this. Get ready, we're gonna take it up a notch right here. All right, are you ready? Uh-huh, things just got a little harder. Now you could do this on the floor. I'm gonna do eight on this leg, eight on the other. Oh yes. Here we go, I got four more. How about you? I can feel my hamstring and my glute on the working leg. And switch sides. Position that med ball. You've gotta really balance here. Eight, seven. Inner thigh, outer thigh, hamstring, glute. I think I have four here. It's hard to count and talk. Woo. And bam. Oh man. That's work. Awesome job. Let's grab that med ball. A couple of sit-ups. I'm gonna do an overhead pull which works my back muscles. Come up, toss the ball, catch it. All the way down, all the way up. We roll through this vertebrae. Overhead, bend the elbows. Come up. Just give it that little toss. Excellent. Med ball just makes the workout a little more fun. Just changes it up a little bit. Medicine balls were made to bounce, toss, roll, whatever works for you. Right there. Come on. You got it. Almost there. Here we go. Give me three more of these. Come on. Two more. Oh yeah. There comes that last one. And release. Awesome. Coming into a plank, holding onto the ball. Now, you can come on your knees right here. Nice long spine. You can come on your toes. Now there's an element of instability so you have to really hold on. We're gonna take one foot up into a runner's lunge and then take that foot back. Take the other foot into a runners lunge, take it back. Runner's lunge. Drop that hip, take it back. Runner's lunge. I call these rock climbers also. Pull your foot up and back. Nice long spine. Pull your foot up and back. If you're on your knees, you're right here, okay? Here we go. Four more team. Let's do this. Four, three, two. Oh yeah, baby. And one. Hold your plank, hold on. Hold on right here. Woo, super strong. Push away from the ball with your chest muscles. We're holding this for at least 30 seconds You've got 15 left. We can do this. Hold on. If you start to need to drop those knees, go ahead, but if you can stay on those toes, pull your belly to your spine. Yes, you can. Give me five, four, three, two, and one. Oh, I started shaking a little bit. We'll end with Russian twists and we'll call it 10 minutes. All right, so you're right here. I want you to pick those feet up if it feels okay, if not, keep them down, but the most important thing is that you have a nice long spine. Don't do this, crunch your back. All right, are you ready? You're gonna bounce it to one side, bounce it to the other. Wrap your ribcage, right there. Come on. You take those feet up. 10. Come on. Nine. You got it. Eight. Here we go. Six. Oh yeah. Five, four. Bounce it. Three. Oh yeah. Two, and woo. And that my friends is a 10 minute medicine ball workout. Let's just stretch really quick. Way to go. Like I said, 10 minutes works. Take your feet and just reach. Just reach. I want you to feel this through your sacrum, through your low back and just drop your forehead towards your knees. Right there. Awesome work today. Woo. And then come this way. Let's go ahead and come over. Take the same foot, same arm, give it a little stretch through your quad and your hip flexor right there. Way to go. And we'll do it on the other leg right here. Awesome. Fabulous. And then a quick stretch right here through your shoulders. Here, my med ball is running away. All right, I'm so glad that you joined me for 10 minutes of movement today. I hope you will try some of our other Get Healthy U TV 10 minute workouts. Thanks for working out with me, and I hope to see you again soon.