This simple home workout uses just one piece of equipment to get you fit in the new year.
With the festive season coming to a close, women’s New Years resolutions commonly include goals to get back in shape and work off those extra Christmas calories. Exercise & Sport Scientist, Stephanie King, shares her simple home workout for getting back into training, developing strong and toned muscles whilst also giving you a dynamic cardio hit.
All you’ll need is to get yourself a medicine ball (around $30-40) that suits your fitness level. They come in a wide variety of weights so test one out before you buy. A good guide for beginners is to start with a 3-5kg ball.
- Lunge Twist
Lunges are excellent for activating and sculpting your bootie and thighs.
Begin in a standing position, with the med ball held at shoulder height with arms straight. Keep core braced throughout entirely of the movement. Lunge the left leg forward so both knees are at 90 degrees and twist torso to the left, keeping arms straight and ball at shoulder height. Squeeze glutes and return to a standing position before repeating on opposite leg. Complete 3 sets x 20 lunges per leg to really feel the burn.
Burpees are a fantastic exercise to rapidly increase heart rate and give the entire body a good workout. In a standing position, hold the med ball directly over your head. Bend at the knees and waist to place the ball on the ground and jump legs directly back behind you, hands balancing on ball. Ensure you brace core to create a strong plank formation with arms and legs straight. Jump legs back in and lift ball above your head, returning to set position. Perform 3 sets of 20 burpees. Aim to gradually introduce a pushup at the bottom of the movement or add a throw while standing to increase intensity.
- Squat Press
Aimed at targeting your legs and glutes whilst increasing heart rate, squat presses are another great whole body exercise. Beginning in a standing position, hold med ball close to your body at chest height. Lower down into a squat position with knees and hips at 90 degrees. Squeeze glutes and push up with weight pressing through the heels, whilst reaching med ball above head with arms fully extended. Lower ball back down to starting position and repeat movement for 20 reps x 3 sets.
This exercise gives a great cardio kick whilst also activating your core. Stand with ball directly above your head, arms fully extended. Lower ball down from above right shoulder to left knee in a diagonal movement whilst crunching the left obliques. Return to starting position and repeat movement on same side. Perform 3 sets of 20 reps on each side, alternating sides for each set.
- Russian twist
Great for targeting the entire mid section, Russian twists will help bring out your six-pack in no time. Begin in seated position with legs together but slightly bent and only heels touching the ground. Hold the med ball just above your lap. Rotate trunk to the left side, gently touching the ball on the ground. Return to centre position and repeat on the right side, ensuring core remains braced. Complete 3 sets of 20 reps. To increase intensity and difficulty, try performing movement with feet slightly lifted off ground.