This workout only takes 35  minutes, but makes you buzz with health afterward. It includes my favourite exercise, jump rope, and weight training exercises performed with a medicine ball and free weights. It is a killer on the muscles. It is only three sets of twelve reps, but it’s enough to cause a burn and help build those powerful muscles.

Equipment required

  • Medicine Ball
  • Jump rope
  • Stability ball
  • 20-40kg barbells
  • 1 dumbbell

The Workout

  • Start off with a quick five minute skipping session to warm up the muscles of the legs. If you feel like pushing yourself, perform a couple of sets of double unders before the next stage of the workout.
  • Sit on stability ball, grab medicine ball, and each time you raise the abdominals, push the medicine ball into the air. Perform twelve reps.
  • Grab the medicine ball. Stand slightly wider than hip length and swing the medicine ball to the feet, bending the knees and then pull it over your head, gently stretching your back. Perform twelve reps.
  • Keep a grip of the medicine ball and twist it quickly from side to side with a hip movement. Perform twelve on each side.
  • Similar to exercise one. The legs are a little wider than hip distance. Medicine ball in the middle but instead of raising it over the head, gently turn the hips to the left as you lift the medicine ball firstly to the right. Push the ball down to the bottom and raise again, gently moving the hips and bringing the medicine ball to the left side of the head. Perform twelve on each side.
  • Holding the medicine ball directly at chest height, perform 12 squats. Keep the back straight and push the buttocks out as far as they will go. Perform twelve reps.
  • Keep the medicine ball at chest height and perform twelve lunges on one leg and twelve on the other.
  • Grab the hand weight and perform twelve tricep dips on the right arm, and twelve on the other.
  • Perform twelve side bends with the weight on each side.
  • Finally, with the weighted barbell, maintain strength and perform twelve dead lifts. Keep the back straight and the legs slightly bent. When this exercise is performed correctly there should be a slight burn in the buttock area.

That’s one set. Perform two more sets with five minutes of skipping throughout. Remember to stretch the muscles afterward to help prevent stiffness and muscle injury.