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High Intensity Medicine Ball Training for Fat Loss

Burn fat, build lean muscle and improve your endurance with one simple piece of equipment - a medicine ball.
5.0 (2 ratings)
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16 students enrolled
Created by Kersten Kimura
Last updated 10/2015
$10 $20 50% off
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  • 1 hour on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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This is a medicine ball training program for fat burning.

This course is for you if you want to lose weight, build lean muscle, improve endurance and get healthier overall. You can do all that with using ONE piece of equipment - a medicine ball, and spending 20 minutes 3-5 days a week.

You will get a 6-week plan that shows you exactly how to work out for ultimate results.

I will teach you 27 effective medicine ball movements that are easy to learn. You will find illustrative videos with specific descriptions. The exercises are then put together into 9 different workouts that you will do throughout 6 weeks.

I want to show you don't need to do long tedious workouts to get fit. You don't even need to go to a gym or run on a treadmill.

You can do this course outdoors in fresh air and spending only 20 minutes on it.

However, you have to be ready to work hard. The workouts are less than 20 minutes in length, but they are high on intensity. You will see the results only when you put in hard work.

Also, note that you will have to take full responsibility for working out. Consult with your doctor before starting any workout program.

Who is the target audience?
  • This course is for people who are ready to work hard.
  • This course is for people who don't have serious health condition.
  • This course is for people who are ready to get into the best shape of their life.
  • This course is for people who have to workout 20 minutes 3-5 days a week.
  • This course is NOT for people with serious health condition.
  • This course is NOT for people younger than 18 years.
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What Will I Learn?
Use a medicine ball for fat-burning, high intensity workout.
Lose body fat.
Increase lean muscle mass.
Get stronger.
Improve endurance.
Improve cardiovascular health.
Build strength and through that, improve the quality of everyday life.
Get mentally tougher.
View Curriculum
  • You will need a medicine ball and a wall to throw the ball against.
  • An exercise mat is optional.
  • You need to check with your doctor before starting this program. You will take the full responsibility for your health. Please evaluate adequately if you are ready to take this course.
Curriculum For This Course
Expand All 37 Lectures Collapse All 37 Lectures 52:58
1 Lecture 05:22
The Exercises
27 Lectures 27:28

Sit Up With Throws

Soccer Throw

Half Burpee

High Knees

Wall Ball Shots

Half V Sit Ups

Diagonal Twists

Push Ups

Mountain Climbers

Toe Taps

V Sit Ups

Down to Up Throws

Lunge Jumps

Squat Jumps


Walking Burpee

Table Top Sit Up

Straight Woodchoppers


Shot Put

Roll Ups

Roll Over Push Ups
The Workouts
9 Lectures 20:08
Workout 1

Workout 2

Workout 3

Workout 4

Workout 5

Workout 6

Workout 7

Workout 8

Workout 9
About the Instructor
4.2 Average rating
12 Reviews
1,504 Students
3 Courses
Personal Trainer

I am NASM Certified Personal Trainer. I offer personal training services, run bootcamps and write about health and fitness.

I have been active all my life. In high school and college I practiced track and field. This is where my love for health and fitness started. In college I slowly transitioned into long distance running and completed several half marathons and marathons.

I started strength and conditioning trainings and HIT (High Intensity Interval) Trainings about 2 years ago and now combine them with running, hiking, walking and riding my bike.

I love fresh air and being in nature. That's why I am training outdoors whenever I can. I use a lot of portable equipment that I can bring anywhere: medicine balls, kettlebells, sandbag, jump rope, resistance band, dumbbells etc.

There is no need to go to a gym in order to get or stay fit. You can take some of those things, for example, a jump rope and resistance band, with you even on a vacation.

I am also interested in languages and writing and completed my PhD in linguistics in 2014. I contribute to several health and fitness magazines in Estonia where I am originally from. I also write my own personal blog. You are welcome to check it out (link below)!

I believe that physical and mental health go hand-in-hand. When one is not working well, the other can't do it either. Remember to take a good care of both of them.

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