This workout uses just a single medicine ball so is ideal for those training at home but is just as suited to the gym. The workout is great for overall conditioning, muscle tone and aerobic fitness. Perform the below exercises in a circuit spending 30-40 seconds on each one, at the end of the circuit rest for 1-2 minutes and then repeat. Aim to complete 3 circuits, once you find the workout is getting comfortable then look at increasing the weight of the ball. As always make sure you spend 5-10 minutes warming up with some light cardio before starting this workout.

Medicine ball circuit:

Swings

Squat to press

Lunge to 45 degree press

Side lunge with chest press

Walk over’s

Close hand press up

Tricep extension

Standing rotations

V-ups

Bicycle twists

Russian twists

Alternating squat thrusts narrow

Alternating squat thrusts wide

Burpee to overhead press