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Medicine Ball HIIT For Abs And Obliques

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I have not done a medicine ball workout in months (I just looked it up, my last one was in September! I can not believe it’s been that long!), and I think I had forgotten how challenging working with medicine balls can be.

I tend to do more workouts with dumbbells and kettlebells because I feel like those are more commonly found in home gyms, but the medicine ball is a great piece of equipment to have. They are not expensive, they do not take up a ton of room, and they are very versatile – you can use them like a free weight or like a balance ball, which is super cool and exactly what I did in this workout.

I rated this HIIT workout as intermediate mostly because of all the work in the plank position, which is tough on a normal day, but when you hold a plank on top of a medicine ball? Super tough! And hard on the wrists. The intervals were also quite challenging and there is very little rest.

Are you excited about doing this workout yet? Me, too. Here is the breakdown:

Hard Core Medicine Ball HIIT – ”I {Heart} My Abs And Obliques

Set your timer for stacking intervals of 40 seconds, plus a 10 seconds rest. Do each pair of exercises twice before moving on to the next pair.

  • Toe reaches + Heel touches (ball balances on shins)
  • Russian twists + V-sit Tosses
  • Plank Rolls + Foot Walkers
  • Mountain Climbers + Burpees with Ball Toss

Finisher: Hold a Front Plank position with your hands on the ball for 40 seconds, Left Side Plank for 40 seconds, Front Plank for 10 seconds (I did not mess with my interval timer, so this was the resting interval), Right Side Plank for 40 seconds and then Front Plank for 40 seconds.

Have no fear, the rest of the month of February will not be quite this brutal. I do have several more body part-specific workouts planned, but I also have some fun stuff in store for us, too!

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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