If you’re getting tired of all the sameness of barbell and dumbbell exercises, that you need to change things around somewhat and try some fat burning using a medicine ball.You can get some serious metabolic benefit from pairing up some of the exercises I’ve listed below as part of a medicine ball workout. A weight loss forum has a lot of people needing a change.

Go ahead and buy a medicine ball if you are going to workout at home. I think you should get an eight pound ball if you are a man. Women should probably try using a six pounder.

To get a complete circuit, you’re going to need to finish all the exercises without any breaks in between. This will maximize your results.
Also, you need only do this once unless you are an advanced trainer and you want to show off to yourself.

Get started with the Squat Press by squatting down and pushing back up with your legs. As you propel yourself upward lift the medicine ball up above your head.

A big circle exercise is next, where the ball is higher than your head in both hands. Rotate your ball down and then around like a clock. The power golf squat is next. How many golfers have you seen doing this?

Get the ball with your feet widely apart. Get the medicine ball high and to the side and let it help you forcefully bring it to your opposing foot. Complete your reps and then do it on the other side.

Downward slanted push-ups are next. Do them with your feet up on the sphere. This goes well with six pack ab exercises.

Lunge diagonally for the next exercise. Do a chopping motion starting with the sphere overhead as you move forward.

Alternate which foot moves forward and which way the sphere chops. Do some curls for your legs with the medicine ball. This one is a bit challenging.

Place each foot up on the sphere and use your feet to roll the sphere out and then bring it back in again.Bridge your thighs if you can’t do this one, OK?

Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.

With the pull ups, make sure you get your chest all the way to the bar. For the slams, propel the medicine ball to the ground with one foot and then the other foot forward.

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