4×4 Medicine Ball Ab Circuit

Morning! If you’ve kept up to date with my weekly workout logs, you may have noticed that I keep mentioning a medicine ball ab circuit. This is something I made up for Tim to do at the gym, but I’ve since tried it for myself and LOVE IT. Even though I have gone through these four moves at least once a week now, they still leave my abs feeling tired every time I complete the circuits.

4x4 Medicine Ball Ab Circuit

The moves:

  1. Weighted leg drop: Lie down, and place medicine ball between feet. Keeping lower back on ground, lift upper back off the ground, then lower the legs as far as you can without arching the back. Bring legs back up and repeat.
  2. Russians: These can be done with feet on or off the ground (off is harder). Twist side to side, touching the medicine ball to the ground each time.
  3. Seated wall toss: Lean back in a seated position. Toss the ball against a wall, then catch without coming out of the v-sit position. Repeat.
  4. Toe touches: Lie down, and extend arms overhead while holding the ball with both hands. Raise legs straight over hips, then crunch up to bring ball toward toes. Lower torso back down and repeat.

I usually do 10-12 reps of each move and the entire four move circuit four times through (hence the name 4×4!). Note: I usually have to use a lighter medicine ball for the weighted leg drop than I do for the other three exercises.

You definitely feel the burn after this one! Try it out, and let me know how it goes. 🙂

–Let’s chat–
How often do you use the medicine ball in your workouts? What about for abs? Do you have an ab routine that leaves your abs burning no matter how many times you do it?

The medicine ball is becoming one of my favorite workout tools! I just wish my gym had more of them.

I have the day off today, but I’m using it as a catch-up day, that’s for sure. Whatever you are doing today, enjoy it!

The Abs & Row Cardio Sandwich

Hey guys, I’m just popping in quickly to share a fun workout with you. If you are looking for something to work both cardio and core, this workout is for you. I call it the abs and row cardio sandwich because the ab and row work is sandwiched between the bread mile run sections. Sorry. Bread is way more exciting to talk about than running, I know.

Abs & Row Cardio Sandwich

A couple of notes:

— What you’ll need for this workout: somewhere to run, a row machine, and a stability ball. If no access to a row machine, you could substitute two minutes of cardio blasts such as jumping jacks, high knees, mountain climbers, burpees, or any combination of the sort.

— I took the exercises for ab circuit directly from Tina’s Holiday Workout Plan. In the plan, the six moves were provided as a core circuit workout only, but I added the cardio around it since I wanted a longer gym sesh the day I did this workout. Thank you, Tina, for the fitspiration! For more from Tina, you guys should sign up for her Best Body Bootcamp program that begins on January 20th. I’ve done it in the past, and it totally rocks.

— If you are short on time, this workout in its entirety is not for you! I think the whole thing took me around an hour, maybe even a bit more.

— If you have questions on what any of the exercises mean, just leave a comment or shoot me an email at fitnessandfeta@gmail.com. Happy to explain further if need be!

Gym to myself

–Let’s chat–
Do you ever use a “sandwich” format for any of your workouts? What are your favorite core exercises? What’s on your workout agenda today, if anything?

Sunday Ab Burner: A Quick Core Pyramid

Hey guys, I’m just stopping in to share a quick Sunday ab burner with you.  If you are looking for some abdominal work to do at the end of your workout today, something quick just to squeeze some kind of movement in, or maybe today is the day you are just getting started – this quick core pyramid may just be for you.

core strength pyramid

Do the pyramid once through, or as many times as you want after that.  This is a great one to do right before you go to bed tonight or get started with your day this morning.  Hope you love it and all your weekends wind down nicely today!  Catch ya tomorrow.