All you need is a weighted medicine ball and this workout will get you moving!

Perform 3 rounds, 10 reps of each exercise.

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Pillar Prep Check out our post on Pillar Prep to get warm-up ideas!
Reverse Lunge with Twist

Begin standing, holding a medicine ball in front of your chest. Step right foot back into a reverse lunge. Twist to your left. Come back into standing and repeat with your left foot.
Single Leg Hip Bridge

Lying on your back with knees bent and feet flat on the floor, lift medicine ball above your chest. Straighten your right leg and lift hips off the floor. Pause for 1 count and then lower hips down to the mat.
Russian Twist

Sitting on a mat, holding a med ball in front of chest, lean back to create a “v” with your torso and legs. Slowly twist to your right, dropping elbow toward the mat. Come back to center and repeat on left. Lift feet off the mat for added challenge.

As many reps as possible


Complete following exercise in a circuit with no rest in between completing as many rounds as possible in 10 minutes:

10 dynamic step ups

10 med ball slams

10 burpees

10 plank pikes

Regeneration Ask a fitness specialist for some ideas!


Anschutz Health and Wellness Center