I call this the “Med Ball Explosion” because you complete the entire workout with the medicine ball in hand (expect when you’re throwing it). If you don’t have access to a medicine ball, you can use a 20-45 pound kettlebell or dumbbell. (Please don’t throw these; I’ll point out your option.)
Complete this entire series of exercises as fast as possible without compromising good form/technique. Then repeat for a total of five rounds.
20 Wall Balls: Holding the medicine ball, squat down as low as possible, and on the way up throw the ball against the wall and aim for a height of ten feet. If you don’t have a medicine ball, perform squat thrusters holding a kettlebell or dumbbell. Hold the weight at your chest, squat as low as you can while keeping your chest lifted, back straight, and abs in, and on the way up, press the weight over your head.
20 Knee Tucks: Holding the weight at your chest, jump as high as you can while bringing your knees up to chest height.
20 Burpees: put the ball/weight on the ground (don’t let it go!) and kick your feet back so it looks like you’re planking on the weight. Do a pushup, jump your feet back in, stand up and press the weight overhead.
20 Jumping Lunges: holding the weight at the chest, jump into lunge position with your right foot forward and your left foot back. Jump and switch feet. Repeat for 20 total reps.
20 Tricep Push Ups: With your hands on the weight, keep your elbows tucked in at your sides and lower your chest as far as you can go! Can you touch your chest to the weight?