A short instructional YouTube workout by Autumn Calabrese demonstrating a seven-move medicine ball routine (using a 4 lb ball) intended to target the whole body with emphasis on the abdominals and obliques. The video walks through each exercise with form cues, progressions (toes/knees, heels up/down), and a suggested repeat (complete the circuit three times).
What's up, everyone? Autumn here today I'm hanging out at my home away from home, Beachbody headquarters. A lot of questions I keep getting asked by you guys is I have this piece of equipment or that piece of equipment, but I don't know what to do with it. So that's what I'm going to show you. Today we are going to do a medicine ball workout. This is a four pound medicine ball. We're going to do seven moves. We're going to target the entire body, especially the abdominals. Today they are going to get torched throughout this whole workout. I'm going to show you guys how to get it done with one piece of equipment. Let's get started. The first move is a mountain climber on a medicine ball. So we're coming down on the ground. You want your hands in a triangle on the ball. Once I get into this move, I'm going for it. So let me give you the breakdown. First, you're going to be on your toes. Tummy engaged. And you want to weight right over the top of the ball. So the chest is right over the top of the ball. So we're going to lift up, Find your balance. Sometimes that's the hardest part. Abs are in tight, shoulders are pressed down. You're going to tap.
Keep breathing and keep squeezing those abs. If you really want to have fun, you can try to run these out. There it is. Okay, we're going to stay down here. Next move is a push up. You're going to have one hand on the ball. Same thing. Abdominals engaged. You can either do these on the toes or the knees. I'm going to do them on my knees today. So one hand on the ball. Abs are in, Pelvis is dropped. You're gonna do a pushup. Get as low as you can all the way up. Roll it to the other hand. Down and up. Get as low as you can in that pushup. Don't let your pelvis drop towards the floor. So none of this, none of this. Nice flat line.
Last one.
And there it is. Staying down here on the ground. Like I said, lots of AB work. Today we're gonna hit those obliques, so on your tailbone. Little bit easier. Way to do this is with the heels on the ground. You want to challenge yourself. You're gonna pick the heels up. Abs are in. You're gonna twist left, right, center and press. Left, right and press. Keep that tum.
And up.
We have two more.
Last one.
And rest. Nicely done. Come on up. We're gonna keep this moving so this one is an alternating lunge with a twist. Once again, nailing those ab. Ball starts at your chest. Left leg's gonna lunge forward. I'm gonna twist to the left. As I lunge, I press, twist center, draw back, press, twist and inhale. Plant that front heel. Big rotation in your spine. Drop the shoulders.
Abs are in.
We're gonna.
Three.
Get those shoulders out of your ears. Two. Last one.
Oh, there it is. Moving on. We're going right into it. Squat curl press. Feet are hip width apart. Toes are forward. Hold the ball down. Squat, curl press. Because it's a lighter ball, move a little faster, but I'm hitting my quads, my hands, hamstrings, my glutes, my biceps, and my shoulders. Total body exercise.
Drive up through those heels. Get as low as you can in that squat.
Heart rate should be climbing.
Five to go.
Last two.
One more.
There it is. Let's keep going. This is a twisting lunge with a power twist. Abs are working. Start with your feet a little wider than your hips. Keep the weight at your chest. You're gonna rotate, Drop into your lunge. Drive it around, drop down power.
Let those feet shift with you so you don't tweak a knee.
It's like you're trying to smack somebody when you come up. Two more.
No rest. Other side. Down around.
Keep breathing.
Three to go.
Last one. Oh, that was crappy. I'm doing it again. There it is. Okay, one more move. Abs, we're coming back down, so this time.
We'Re doing a sit up with an ab tap. So each time you come up the ball, tap yourself on the tummy. It makes you tighten your tummy that much more. So tap out, tap down.
Don't kill your stomach when you tap it. Just make sure it's tight.
Last two.
Last one. There it is. Nicely done, you guys. So that's it. Those are your seven moves to do with a medicine ball. To work your entire body, you need to go repeat it two more times. You got a piece of equipment laying around the house? You want some advice on what workout you can do with it? Leave a comment below. I'll get to it. Next time, be sure to subscribe. Thank you for joining me. I'll see you soon. Bye.
