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Do you want to burn fat with only 5 exercises? This 5 exercise routine is great for fat loss and toning. It’s designed to help you build a rock solid core, burn fat and improve your sports performance. The best part: All you need is a medicine ball to do this workout any place, any time.
Perform this routine 3 days a week. Use a 3kg, 4kg or 5kg medicine ball. Do 20 reps of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting.
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1. Rocky Solo
How to:
- Sit on the floor with your legs straight and hold the ball with both hands just above your lap [A].
- Twist your torso to the right and place the ball behind you [B].
- Then twist all the way to your left, pick up the ball, and bring it back to the starting position [C].
- That’s 1 rep.
- Do 10 reps.
- After this, immediately do another 10, this time by twisting with the ball to your left.
2. Toe Touch
How to:
- Grab the ball, lie on your back and raise your legs so they’re straight and perpendicular to the floor.
- Hold the ball above the top of your head with your arms straight [A].
- Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B].
- Lower yourself back to the starting position.
- That’s 1 rep.
3. 45-Degree Twist
How to:
- Grab the ball and sit on the floor. Lean back at a 45-degree angle, raise your legs off the floor and hold the ball with both hands in front of your chest, your arms straight [A].
- Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B].
- Then rotate to the left.
- That’s 1 rep.
4. Suitcase Crunch
How to:
- Lie on your back with your legs straight.
- Use both hands to hold the ball above your head and barely off the floor [A].
- Simultaneously raise your torso and bend your right knee towards your chest, as you bring the ball over your knee and towards your foot.
- Repeat but reverse the movement, this time bending your left knee [B].
- That’s 1 rep.
5. Diagonal Crunch
How to:
- Grab the ball and lie on the floor with your legs straight and spread wide.
- Roll onto your right hip and hold the ball with your arms straight at 10 o’clock, above the top of your head [A].
- Then raise your arms and torso, and touch the floor with the ball between your legs [B].
- Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head [C], before repeating the movement.
- That’s 1 rep.
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