Decreasing Row and Medicine Ball Core Strength Workout

Hi friends,

I have another new workout to share with you guys today. Since I lifted on Sunday and am planning to take my friend Emily’s spin class tomorrow morning, I wanted to do a more cardio based workout yesterday and leave a second lift day for today. When I got to the gym yesterday, I knew I wanted something fast but not the treadmill for a long time. While I did run a mile on the treadmill for my warmup, I threw together a workout that revolved around the row machine instead.

Decreasing Row & Medicine Ball Core Strength Workout

This one is pretty self-explanatory! You alternate between the row machine and the medicine ball core circuit, decreasing the distance rowed with each round. The three moves for the circuit are 10 situps with a medicine ball overhead press, 10 Russian twists holding the ball, and 10 total slow mountain climbers with your hands on the ball. I used a 20 pound ball, but definitely adapt this to your own fitness levels. No medicine ball? You could do the first two exercises with a dumbbell and the third with bodyweight or by holding onto two dumbbells. No dumbbells? Just adapt to bodyweight. No row machine? You can really alternate anything here — a decreasing walking distance, a decreasing running distance, decreasing jump rope time, decreasing number of burpees… battle ropes… med ball slams… see where I’m going with this?

Make it your own, have fun, and get sweaty!

–Let’s chat–
What’s your cardio choice when you are just not in the mood for the treadmill? Does anyone have any good row workouts to share?

Even though some of us may be psyched to have the day off from work today, take a second to remember the fallen and pay a tribute to those who still fight for our freedom. ❤

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!