Hey, guys!
Jeff Cavaliere from athleanx.com.
What I wanna do here is answer what you guys have asked for and that's a quick workout
that you can do with very little equipment.
So I'v limited it to just one piece of equipment and that's a medicine ball.
So I'll use like a 12 pound medicine ball today, but if you wanna start out with 4 pounds,
6 pounds...it's the elements of the work that's important.
So let's take a look real quick at what I'm gonna do here.
I'd like to call this my "8 is enough" workout, cause you only need to do 8 exercises and
you can get everything done.
We're gonna start with rolling push-ups.
We're gonna talk about them in a second.
20 of those.
Tricep push-ups are bringing me closer to working the back of my arms, 20 of those.
Shoulder tosses with the medicine ball, my wiper/crunch combo times 10 each, 25 on the
crunch part.
Rolling squats, working the legs still, lunges with over the head twists, a med ball RDL,
begin the back of the legs now and we'll finish with a cool version of a curl using a medicine
ball.
I'm not gonna do all these reps, because I wanna keep this short and show you everything
you've gotta do, but if you want, just rewind the video, go back to the beginning and pause
it and you'll have everything right here for you.
So let me get started right here.
I'm gonna grab the medicine ball.
I'm gonna start off with my rolling push-ups.
Coming down, roll it over, then cross.
This is 3,4,5,6..we're doing 20.
7,8, alright.
Go right into triceps push-ups.
Keep your elbows close.
I'm gonna turn to the side here a little bit.
Now I bring it down with my elbows staying close and I work the back of my arm now.
I said 20 out there.
If you can only do 5, 10 then that's all you can do.
Work right there.
Ok, now come right down, we're gonna do shoulder tosses.
Work the stomach and core.
You're gonna have to lean back, keep your feet up and straighten your arms all the way
up.
[pause] You've gotta forcefully throw your arms up
in order to work your whole shoulder.
And then slow down that catch on your way down.
I've got 15-20 written there.
Get tired.
Write down the wiper crunch combo.
Squeeze the ball in between the knees, drop them down, pull, drop them down, pull.
That's one.
[pause] You've got 10.
Then put it right on top of your feet, balance, hands up, crunch.
25.
[pause] Something here straight out of martial arts.
It's a version of a squat and you actually take the ball, let it help you come up, control,
stand up, come right back down.
Looks like this.
Get a roll up alright, so up here, straight down slow and slow.
[pause] OK, 15.
Keep the ball up on the last one.
Come straight up and twist.
Lunge out, twist.
Turn towards you.
[pause] Keep your core tight.
Ok, right now the med ball will work the back of the legs.
Right here and down.
Squeeze your butt to get you back up to the top.
Down, balance, squeeze, come back up.
Let me show you on this side.
Come down, squeeze through here, down, squeeze up.
Down and up.
10 on each leg.
Ok, go right into our curl crunches for our arms.
People probably think they can't work their biceps with a medicine ball, it's not true.
Stay right here, up, catch, slow it down.
[pause] So again, you're throwing it and catching
it at that hardest part of the curl exercise, which is 90 degrees here.
30 of these and your arms will be on fire at the end.
That's enough.
8 exercises starting with your upper body, working your arms, front and back, your legs,
your shoulders, everything with one quick workout with one piece of equipment.
Guys, for more stuff head over to athleanx.com, grab your copy of the ATHLEAN-X training system
today to get not only great stuff like that, but an entire program that's laid out over
90 days to get you in the best shape of your life.
And guys, this is not a P90X program.
I'm asking you to work out 90 straight days to total exhaustion.
This is five workouts a week with better results.
It's been tested on some of the toughest athletes and celebrities in the world, get it for yourself
today.
Guys, I'm gonna be back here with some great new exercises.
I'm gonna try and aim to bring you two a week from now on.
Thanks, talk to you soon.