Balls to the Wall Workout

Get yo’ balls out, baby! This interval circuit consists of 4 rounds and is 16 minutes long (4 rounds X 4 exercises in each round = 16 minutes), so forget about long cardio.

Balls the Wall will get your heartrate pumping to melt the fatty parts while targeting your legs with minimal squatty movements (for anybody whose knees need a break). This workout will also show your core who’s boss (that’s YOU). Now let’s get to it!

Balls to the Wall: FULL WORKOUT

Set your interval timer or free online timer for 16 rounds: 45 seconds of work / 15 seconds rest.

Each round consists of:

alternating legs over chair into half-burpeefast feet on medicine ballwide leg-ups with medicine ball twiststability ball passes

MODIFICATIONS & PROPER FORM

Shave a round off the workout to make it 3-rounds totaling 12 minutes long instead of 16 minutes.If you can’t (yet) get your legs up & over a chair, use an “imaginary” chair.During “fast feet”, tap the medicine ball lightly. You shouldn’t be hitting the ball so hard with your feet that it rolls away. Keep your body stable and upright with good posture.Wide leg-ups require you to slightly bend & twist into the movement to activate the core.On the ball passes, keep a light bend in your knees. Do not arch your back. As your legs go up, slightly lift the hips to activate your lower core.If you don’t have a medicine ball yet, use a dumbbell. If you don’t have a stability ball, use a basketball, child’s bouncy ball, or mimic the ball motion.

EQUIPMENT CHECKLIST

v stability ball

v 8-lb medicine ball or dumbbell

v chair

POST WORKOUT NUTRITION

Hydrate properly and do NOT skip breakfast. Grab a protein drink, a bowl of oats, or maybe a banana with some Greek yogurt. And by all means, go easy on that sugar all day long! ((burp))

v HOME WORKOUT CENTRAL

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