Editor’s note: This workout is part of our free online exercise and nutrition program, Cook & Chisel: Fast and Lean. (Click the link to see the full plan, which includes 6 high-intensity workouts and 9 tasty heart-healthy recipes.)
Imagine your workout as a giant “wheel,” with 6 exercises total. The med-ball slam sits in the middle of the wheel. That’s your hub or main move. The other 5 moves—your spokes— span out from your hub.
Hub: med-ball slam
Spoke #1: med-ball pushup transfer
Spoke #2: med-ball single-leg foot-elevated hip thrust (left)
Spoke #3: med-ball single-leg foot-elevated hip thrust (right)
Spoke #4: med-ball cross-body Muay Thai knee strike (left)
Spoke #5: med-ball cross-body Muay Thai knee strike (right)
Equipment needed: medicine ball (start with 10 pounds)
Directions: Perform each movement for 30 seconds, followed by 15 seconds of rest. Between every spoke, perform the hub.
It looks like this: hub to spoke #1 to hub to spoke #2 to hub to spoke #3, etc. Continue this process until you complete all 5 spokes.
The number of rounds you’ll do and the amount of rest between rounds will change every week. Follow the prescriptions below.
Week 1: Do 2 total rounds, resting 2 minutes between each round.
Week 2: Do 2 total rounds, resting 90 seconds between round.
Week 3: Do 3 total rounds, resting 1 minute between round.
Week 4: Do 4 total rounds, resting 1 minute between round.