A 10-Minute Medicine Ball Cardio + Abs Workout
Get ready to build strong abs with this medicine ball workout from Jordan Shalhoub. The added cardio component means you'll be shaping a strong, lean midsection.
Sure, chiseled abs are nice to look at, but when it comes to your ab workouts, you want more than just aesthetics. After all, your abs (and your core in general) are responsible for keeping you upright and helping you twist and bend. So here's a workout that not only gives you great-looking abs but also a strong and steady core.
In the video below, you can follow along with the CrossFit athlete and fitness influencer, Jordan Shalhoub. Or print out the workout so you can fit in your daily sweat session anytime, anywhere — even without an internet connection. The entire thing only takes 10 minutes to complete. You'll warm up for one minute, push yourself in the main workout for eight minutes, and then finish up with a one-minute cool down.
Of course, you're more than welcome to repeat the entire circuit as many times as it takes to get your heart pounding and your muscles burning (two to three times through is ideal if you're using this as a standalone workout). But if you're just starting out or getting back into fitness, once through is definitely enough to effect some serious results. After all, something is better than nothing.
So give the workout a run through and let us know what you think in our LIVESTRONG.COM Challenge Facebook group. And you can connect with Jordan on Instagram: @jordLS.
Warm-Up
- 10 jumping jacks
- 10 burpees
For jumping jacks, start with your feet together, hands at your side. Jump your feet out to the side as you bring your arms overhead. Jump back to start. You can step out if jumping hurts your knees.
To do burpees, start standing. Lower your hands to the ground, and then jump or step back into a high plank. Do a single push-up, lowering your chest to the ground (lowering to your knees if you need to), and then pressing back up. Step or jump your feet back to your hands, and then jump up into the air, landing with knees slightly bent and ready for the next rep.
Main Workout
For this workout, you'll be doing two rounds of four one-minute intervals.
- 1 minute Russian twist
- 1 minute medicine ball slams
- 1 minute mountain climbers
- 1 minute medicine ball sit-ups
To do Russian twists, start sitting with only your butt in contact with the ground and lean back slightly. Rotate from your core to lower the medicine ball the floor on each side. If this is too hard, lightly place your feet on the floor.
Minute two is medicine ball slams. Standing with your feet planted firmly just outside of your shoulders, raise the medicine ball all the way over your head, and then slam it into the ground as hard as you can. Then pick it up — making sure to bend your knees — and do it again.
Next is mountain climbers. Place your hands on the medicine ball and bring your knees to your chest, alternating sides. If this is too difficult, just place your hands on the ground.
Last is medicine ball sit-ups. Performed like a regular sit-up, hold the medicine ball in front of your chest, reaching toward the ceiling as you sit-up. Try to only lift and lower using your core strength and keep you feet on the floor.
Cool Down
- Seal stretch
- Forward fold
For seal stretch, lie on your stomach. Lift your chest and torso off the floor, supporting yourself with arms outstretched a few inches in front of you. If this is too much for your back, don't straighten your arms all the way.
And for forward fold, you'll need to start standing. Hinging from the hips, bend forward, reaching for the ground. Keep you knees bent slightly and fold as far forward as you can. Stop when you feel a stretch in your hamstrings.
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