What do a medicine ball, a jump rope and a bench have in common? At first glance, not much. But this equipment combo could be your key to a quick and dirty workout, even if you’ve only got 10 minutes to spare. Check out these three programs that ensure you get your sweat on and hit all your major muscle groups, burning maximum fat and calories.
The everyone-loves-a-quickie AMRAP
Warm up for five to 10 minutes with jogging, rowing or jump roping, as well as some dynamic stretching. Then do as many rounds as possible of the series of moves below in 10 minutes, resting as minimally as possible. Write down your total number of rounds plus completed reps (if you don’t get through a whole round), then try to match or beat it next workout.
- 8 Shoulder up and overs
- 8 Nouveau Russian twists
- 8 Goblet squats and curls
- 80 jump-rope skips
Strong Is The New Sexy
This workout is meant to challenge your endurance and strength. Warm up with three minutes of skipping rope followed by five minutes of dynamic stretching. Then pick a heavy medicine ball and get to it. Rest no more than 30 seconds between sets.
|Goblet Squat and Curl||2||15|
|Shoulder Up and Over||2||10 each side|
|Medicine-Ball Decline Push-Up||1||AMRAP to failure|
|Side-To-Side Rolling Sumo Squat||2||10 each side|
|One-Legged Deadlift And Reach||2||12 each leg|
|Nouveau Russian Twist||1||30|
Warm up with three minutes of skipping rope followed by five minutes of dynamic stretching. Then do each move within a trio for one minute. Go through each trio three times. Rest 60 seconds between trios.
Trio No. 1
- Jump rope: Regular
- Goblet squat and curl
- Nouveau Russian twist
Trio No. 2
- Jump rope: High knees
- Side-to-side rolling sumo squat
- Shoulder up and over
Trio No. 3
- Jump rope: 30 seconds hopping on left foot; 30 seconds hopping on right foot
- One-legged deadlift and reach
- Medicine-ball decline push-up
Goblet Squat and Curl
Setup: Hold a medicine ball at your chest with your elbows bent, feet hip-width apart, toes turned out slightly. Draw your shoulders back and lift your chest.
Move: Kick your hips back, then bend your knees to lower into a squat, simultaneously extending your elbows and lowering the ball toward the floor. When your thighs come just below parallel, extend your legs and hips to standing, simultaneously bending your elbows and curling the medicine ball back to your chest.
Tip: Keep your scapulae engaged and your chest lifted so the weight of the medicine ball does not pull you forward and out of alignment.
Shoulder Up and Over
Setup: Stand with your feet hip-width apart, knees soft, and hold a medicine ball with both hands so it rests lightly on top of your right shoulder.
Move: Lift the ball up and over your head in an arc, extending both arms completely, then lowering it to touch down lightly on your left shoulder. Continue, alternating sides at an even pace for reps.
Tip: This move should be done continuously: As soon as you touch your shoulder, you’re already moving into the next rep.
Setup: Lie faceup on a flat bench with your back arching naturally and your legs together lifted straight up over your hips. Hold a medicine ball over your chest with your arms straight.
Move: Slowly lower your legs toward the floor, going as low as you can without overarching your back. Raise your legs to the start and hold them here as you lower the medicine ball back over your head, keeping your arms straight, until your elbows come even with your ears. Return the ball to the start to complete one rep. Continue, alternating lowering your arms and legs.
Tip: This is not about speed. Take your time, and focus on keeping your entire body tight as you raise and lower each half.
Medicine Ball Decline Push-Up
Setup: Get into a push-up position with your feet on top of the bench and your hands on the medicine ball. Your head, hips and heels should be in line, your core tight.
Move: Bend your elbows and lower your body toward the floor as far as you can. Extend your arms to return to the start.
Tip: The challenge is to keep the ball from moving around, so really engage your lats and pack your shoulders to stabilize your shoulders and your core.
Side-to-Side Rolling Sumo Squat
Setup: Stand with your feet double hip-width apart, toes turned out, torso vertical, and hold a medicine ball with both hands, arms extended toward the floor.
Move: Bend your knees and squat down until the ball touches the floor. Let go of the ball, frame it with your hands and slowly roll it to the left, following with your body and lunging to the left side. Staying low, roll it to the right side and lunge to the right. Return to the center, pick up the ball and stand to complete one rep.
Tip: Don’t hunch forward. Keep your torso as vertical as possible by dropping your hips and drawing your shoulders back.
One-Legged Deadlift and Reach
Setup: Hold a medicine ball with both hands in front of your thighs, arms straight. Shift your weight into your right leg and extend your left leg behind you, toes lightly touching the ground (not shown).
Move: Hinging at your hips, fold forward and lower your torso and medicine ball toward the floor as you simultaneously raise your rear leg to the sky. When your torso and leg come parallel to the floor, reverse the move and rise back to standing, then continue through, lifting the ball up overhead and bringing your left knee forward, raising it to hip height. Do all reps on one side before switching.
Tip: Really ground your standing leg, pressing into the floor with all your toes, bending the knee slightly to help maintain balance and squeezing your glutes.
Nouveau Russian Twist
Setup: Sit with your knees bent and place the medicine ball between your knees. Clasp your hands together in front of your chest and flare your elbows. Lean back with a straight spine and lift your feet off the floor, balancing on your tailbone.
Move: Twist your torso side to side, trying to touch your elbow to the floor on either side of you with each rotation while squeezing your knees together and holding the ball and legs off the floor. Continue alternating sides at an even pace.
Tip: Rotate your entire upper body, not just your shoulders and arms, and think about wringing out your waist with each rep.