Following yesteday’s post, here’s a two exercise power med-ball circuit to further blast your core by using more explosive movements that incorporates the whole body.  It’s best to perform these once or twice during the week, preferably on your off days if you’ve never done these before.  Make sure to get a good warm-up in, because when this routine is done right it can still be very taxing even for the experienced person.

Workout Format

1. Vertical Wood Chop Slam

2. Right Arm Chest Throw

3. Vertical Wood Chop Slam

4. Left Arm Chest Throw

Perform each exercise for 5 reps with only 10 seconds of rest between exercises.  Rest 1 minute at the end of each circuit then repeat for two more rounds.

Keep your abs tight during each motion, and be as explosive as you can, with good control.  Think quality versus quantity when doing power med-ball circuits.  This is why I’m prescribing only 5 reps, because most people don’t exhibit good control after 5 reps, so keep it clean but be intense, and you’ll like the results.

Work Hard – Be Strong!

- Rommel