Here is my 4 Core Fitness medicine ball HIIT workout – with no breaks.
Make sure you have a medicine ball, kettlebell or something heavy in your hand (minimum 2kg or more).
Workout Guide:
20 Sec – Medicine ball sit up knee to shoulder, swap ball under right side
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Medicine ball sit up knee to shoulder, swap ball under left side
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Medicine ball toe touch
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Straight leg sit up with medicine ball overhead press from chest
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Keeping seated position and swapping the medicine ball from right side to the left side
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Keeping seated position and swapping the medicine ball from left side to the right side
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Medicine ball sit up knee to shoulder, swap ball under right side
10 Sec – Hold in seated position, medicine ball at the chest
20 Sec – Medicine ball sit up knee to shoulder, swap ball under left side
10 Sec – Hold in seated position, medicine ball at the chest
Ensure you stretch your hipflexors after this 4 minute workout.