Building power to boost your metabolism is a good idea if you want to quickly tone and tighten your muscles but the question is how are you going to get there? The good news is that you can build power while at the same time, feel the burn in your muscles using short intense workouts that will really challenge your entire body. You only need medicine ball as well as the will to reach the finish line.
For beginners, you should 10 reps per exercise for 3 sets with 1 minute of rest between sets. In the intermediate level, you will need to 15 reps of four sets with a minute of rest in between sets. For the more advanced individuals, you will need to perform 20 reps per each set. You will need to do 5 sets for the exercises with one minute of rest in between sets.
- Lunge and Twist. Stand up straight with your hands holding a medicine ball out in front of your with elbows bent at 90 degrees. Lunge forward on your right leg while maintaining a tight core. Twist your torso towards your right. Go back to standing position and repeat the steps with the other leg.
- Jump Shots. Start this exercise by standing up straight and fee about the same width as your shoulder with hands holding your medicine ball. Go down into a squat with your torso remaining straight. Tap the medicine ball on the floor. Go back to first position while pulling the medicine ball up and into your chest. Jump up as you push the medicine ball overhead. Bring the medicine ball back to your chest and repeat the steps.
- Jump Split Lunge. For this exercise, you will need to start in a lunge pose with the back knee almost touching the floor. Hold your medicine ball in front of you with your elbows at 90 degrees. Jump up explosively while switching feet and land in the same lunge pose with the back knee almost close to the floor. It is important that your posture is straight and that your core muscles are engaged not to mention your shoulders thrown back throughout the exercise. Continue jumping while alternating legs.
- Squat and Push. This is another exercise that can help you build more power and endurance using a medicine ball. To start this exercise, stand up straight with feet about shoulder width apart. You should hold your medicine ball at chest level. Hinge at the hips to push your butt backwards as you go down into a squat. At the lowest part of the squat, push your medicine ball away from the body. Bring the medicine ball back towards you before pressing down on your feet to go back to first position.
With these four medicine ball exercises and the number of sets required, you will definitely feel the burn that you are looking for including the challenge to your muscles. For sure, you will be burning more calories while at the same time building up your endurance in no time.