Who knows.
What we do know is you can perform a great full-body workout with nothing more than a medicine ball. Just grab a ball weighing anywhere from 6 to 25 pounds, clear some space, and get to work.
Note: The following exercises should be done as a Tabata workout. Perform each exercise for a total of four minutes, alternating between 20 seconds of high intensity and 10 seconds of rest. Still confused? Learn more about the Tabata trend here.
Want more Tabata workouts? Check out the ACTIVEx Tabata Workout app
1. Toe Touch
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 1 of 101. Stand with the ball slightly in front of your feet.
2. Lightly place one foot on top of the ball.
3. Quickly alternate your feet from the ground to the top of the ball.
Targets: Quads, calves, quick cardio burst
2. Squat Press
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 2 of 101. Stand with your feet slightly wider than shoulder-width apart and toes slightly pointed out.
2. Hold the ball at chest height and perform a squat.
3. As you return to the starting position, simultaneously press the ball overhead.
4. Lower the ball back down and begin the next rep.
Targets: Glutes, shoulders
3. Woodchop
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 3 of 101. Begin in an athletic stance with your knees slightly bent.
2. Hold the ball by one of your ankles.
3. Lift the ball diagonally over the opposite shoulder.
4. Slowly lower the ball back to the starting position, and continue the next rep.
5. Perform reps on one side for 20 seconds. Alternate sides for each 20-second interval.
Targets: Core, obliques, shoulders
4. Lunge Twist
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 4 of 101. Hold the ball at chest-height while standing.
2. Perform a traditional lunge.
3. As you near the bottom, twist to the opposite side.
4. Slowly return back to the starting position before switching sides.
5. If you have the room, perform walking lunges rather than stepping backwards to complete each rep.
Targets: Glutes, obliques
5. Curl
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 5 of 101. Hold the ball at chest-height while standing.
2. Perform a standard curl.
3. Focus on keeping your elbows tucked in to your sides.
Targets: Biceps
6. Sit-Up Press
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 6 of 101. Lie on your back with your knees slightly bent.
2. Hold the ball at chest-height.
3. Perform a traditional sit-up.
4. As you reach the top of the sit-up, simultaneously press the weight overhead.
5. Slowly return to the starting position.
Targets: Abs, shoulders
7. V-Ups
Alternate 20 seconds of high intensity and 10 seconds of rest; 4 minutes total 7 of 101. Lie on your back with your legs slightly off the ground.
2. Place the ball in between your legs.
3. Perform a V-up and transfer the ball from your legs to your hands at the top.
4. Alternate placement of ball from your hands to your legs each rep.
5. Avoid touching the ground with your legs throughout the movement.
Targets: Core, lower abs
ACTIVEx Tabata Workouts App
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Want more workouts like this?
Download the ACTIVEx app, the world's first community-based fitness app. The app features customizable Tabata-based interval workouts and group training experiences with in-app coaching.
You can create and find "packs" to play with, download training plans for 5Ks, 10Ks and more, and celebrate your successes with friends and family.
Download the ACTIVEx app from the iTunes App Store
More: 16 Best Health and Fitness Apps of 2016
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