If you’re looking for unique, minimal-equipment workout to incorporate into your regimen, look no further. This 30-minute workout designed by Jim Ryno, owner of Iron House home gym design in Alpine, New Jersey, trains nearly every major muscle group in the body using a combination of medicine-ball and stability-ball movements — easy on the joints but tough on the muscles.
“Training with a medicine ball allows you to minimize unwanted stress on your body while also increasing workout volume,” Ryno says. “Due to their dynamic nature, medicine balls allow you to challenge a wide range of muscles through multiple planes of motion, leading to greater athleticism and increased strength and power.”
The stability ball provides an unstable surface for enhanced training while also engaging the smaller, assisting muscle groups that don’t always get worked with traditional abdominal and core moves.
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The Workout
Equipment needed:
- Medicine ball (10 to 14 pounds)
- Stability ball
Perform the moves in each superset back-to-back with no rest in between. Rest one minute between rounds and supersets, and complete two to three rounds of each.
For the first superset, be explosive. These two exercises are intended to be intense and train the fast-twitch muscle fibers for increased power.
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