Workouts

Summary

Medicine ball slams are all about flexibility and strength. You will see success with just a single 6lb or 8lb medicine ball at first, but a second heavier medicine ball for targeted muscle development could be helpful as you progress. Don't try and be a badass and go heavy from the start. Go to your nearest big box store to see which weight will work best for you in the beginning, and then buy one cheaper online.

Mini-trampolines aren't just for your mom's old Jane Fonda workout videos. Rebounding is one of the lowest impact/highest benefit forms of cardio. Trust "the science" on this one. As you lose weight, your fat releases toxins. Your lymphatic system handles those toxins. Rebounding helps your lymphatic system. For purchasing a mini-trampoline, you can find one you like on Amazon like this.

"You are currently a giant slab of soft mismanaged marble, with the sole purpose of carving out the masterpiece that is your rock-hard healthiest self."

~ Synthwave Plato

Phase One - 10 Weeks

Welcome to hell. You are going to do this routine every day for ten weeks.

If you take a day off for personal reasons, then make sure that the off day includes some kind of movement. A brisk walk, flash mob dance party, etc. Active resting is the only rest you get until your resting heart rate and blood pressure is with within the healthy range, tons'o'fun.

[MUST DO] - HIIT Activity

~30 minutes

MEDICINE BALL SLAMS

Instructions:

Body slam for 1 minute. Rest for one minute, marking down how many slams you were able to achieve in the latest minute. Repeat until 10 minutes of body slams are achieved.

MINI-TRAMPOLINE (END OF ROUTINE)

Instructions:

Jump for at least 10 minutes, with 15-20 recommended (if you can handle it/don't get dizzy).

[SHOULD DO] - Muscle Development

~15 minutes

MEDICINE BALL EXERCISES

3 sets of 12 reps:

Figure 8

Overhead Triceps Extension

Medicine Ball Wood Chop

Medicine Ball Curl And Press

Single arm slam (BOTH ARMS)

[SHOULD DO] - Stretch

~15 minutes

SUGGESTED STRETCHES

Cat Cow

Kneeling lunge

Overhead Side Reach Stretch

Knee hug stretch

Hip bridge

Bear hug stretch

[LINK]

Phase Two - 14 Weeks

Still fat? Of course you are. Time to move to phase two.

This phase is marked by the addition of target muscle workouts. You should have developed enough strength in the core muscles, as well as the supporting muscles/connections to start doing isolated work without doing damage. Well, not any more damage than your cheat meal Oreos you double-dunking, double-stuffed, double Ds fatass.

[MUST DO] - Medicine Ball Slams

~40 minutes

MEDICINE BALL SLAMS

Instructions:

Body slam for 2 minute. Rest for one minute, marking down how many slams from the previous rep. Repeat until 14 minutes of body slams are achieved.

In this phase, build up stamina for the full two minutes. Once built up, try to increase the # of slams.

MINI-TRAMPOLINE (END OF ROUTINE)

Instructions:

Jump for at least 15 minutes.

[MUST DO] - Muscle Development

~25 minutes

MEDICINE BALL EXERCISES

3 sets of 16 reps:

Figure 8

Medicine Ball Wood Chop

Medicine Ball Curl And Press

Single arm slam (BOTH ARMS)

DUMB BELL EXERCISES

3 sets of 16 reps:

Dumb bell row with extension

Dumb bell lunge

Dumb bell butterfly press

[SHOULD DO] - Stretch

~15 minutes

SUGGESTED STRETCHES

Cat Cow

Kneeling lunge

Overhead Side Reach Stretch

Knee hug stretch

Hip bridge

Bear hug stretch

[LINK]

Phase Three - 21 Weeks

You are hanging in there! So was the last belt hole on the belt you were using before you started this journey.

No cutting corners. If you had a hard time fitting this into your schedule before, then it is time to rearrange your schedule. You must do all the things. If the former you was able to make time for your late night grub runs, you can sure as hell make time for this now. No excuses, as your progress in this phase is compounded by the work you have already put in.

[MUST DO] - Medicine Ball Slams

~45 minutes

MEDICINE BALL SLAMS

Instructions:

Body slam for 3 minute. Rest for one minute, marking down how many slams from the previous rep. Repeat until 21 minutes of body slams are achieved.

As with Phase 2, build up stamina for the full three minutes. Once built up, try to increase the # of slams.

MINI-TRAMPOLINE (END OF ROUTINE)

Instructions:

Jump for at least 15 minutes.

[MUST DO] - Muscle Development

~25 minutes

MEDICINE BALL EXERCISES

4 sets of 15 reps:

Figure 8

Medicine Ball Wood Chop

Medicine Ball Curl And Press

DUMB BELL EXERCISES

4 sets of 15 reps:

Dumb bell row with extension

Dumb bell lunge

Dumb bell butterfly press

Dumb bell squat

[MUST DO] - Stretch

~15 minutes

SUGGESTED STRETCHES

Cat Cow

Kneeling lunge

Overhead Side Reach Stretch

Knee hug stretch

Hip bridge

Bear hug stretch

[LINK]

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