Build Muscle, Fat Loss, Fitness Athlete Training, Workouts

Killer Medicine Ball Workout for Extreme Fat Loss

The most perfect piece of exercise equipment ever created for extreme fat loss is easily going to be the human body but close behind it is also the medicine ball.  Medicine balls are awesome to bring into your workouts and they will add a lot of functionality so you can burn more fat then you would with just your bodyweight.

But most people don’t really know what to do with the medicine balls, you’ve probably seen people in the gym throwing them around but I’m going to show you a simple workout that you can do to for extreme fat loss.

The best part about using medicine balls in your workouts is that they’re pretty darn cheap and you can use them in your home workouts.  You don’t really need to buy a lot of expensive fitness equipment as long as you have a few cool tools such as a medicine ball, a TRX suspension trainer review, kettlebells and superbands.

For guys I recommend you get a ball that’s AT LEAST 8 pounds but in reality you should be getting one that weighs between 12-15 pounds.  For the ladies I recommend a medicine ball that is 8 pounds or under.  You can also get the massively big medicine balls for your workouts if you’re a BEAST and can take it on.

Medicine balls are also kickass for spicing up your workouts and making them a lot more fun.  Bodyweight is all you really need in all honesty but to be frank it can get a little boring after a while.  Use these bad boys to kill it and bring some of the excitement back to your workouts.

Watch the video below for the Killer Medicine Ball Workout:

For the full medicine ball workout you’re going to do 3 total rounds of all 7 exercises without any rest in between sets.  At the end of 1 cycle go ahead and rest for 90 seconds before going on to the next set.  You should be able to finish the entire workout in under 30 minutes.

1. Burpees (x10)
2. Push-Ups (x12)
3. Power Slams (x15)
4. Lunge Hops (x20)
5. Mountain Climbers (x40)
6. Hip Bridges (x10/side)
7. Figure 8’s (x30 seconds)

If you’re looking for more athlete workouts for extreme fat loss and lean muscle building then be sure to check out my H.E.A.T. Blast 7 training system which is designed to get you an athletically lean and ripped body in under 70 days.  Click the image below for more information…

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  1. Bob

    October 8, 2010 at 6:27 am

    Hi Josh. I really like the looks of a lot of your stuff. I am a 54 year young guy who is still pretty athletic. I would like to continue with that, and keep up with my 10 year old son. However, I am 6 foot tall and 172 lbs so fat loss is not really something I have had a problem with. I would like to pack on a bit of muscle and stay athletic. Will this workout work for me?



    • Josh Schlottman

      October 8, 2010 at 9:31 am

      Hey Bob, this workout will definitely put on some lean muscle. Make sure you’re also eating a clean diet and getting enough protein in your diet. This workout, unlike most gym workouts, is very athletic and you’ll feel the changes in your body soon. Keep me updated Bob!


  2. Bob

    October 8, 2010 at 10:31 am

    Awesome, Josh. Thanks for the reply. BTW, I forgot to ask you- what are your thoughts on Escalating Density Training as a workout? Dont know if you have had any experience with that, or perhaps have used it?

    Thanks again, Josh!


    • Josh Schlottman

      October 11, 2010 at 8:02 am

      Haven’t tried the Escalating Density Training personally…


  3. Vivian Coburn

    November 30, 2010 at 1:54 am

    Hi Josh.
    Im from norway so excuse my bad english 🙂 But i would only like to say, that i would be a lot more motivated if you dropped your t shirt please 🙂
    You have a lot of really good stuff 🙂 Keep up the good work 🙂


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About Josh

trainer josh bio

Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

Let’s do this.