Before I discuss today’s post, I’d like to thank everyone who purchased the new Joint Friendly Strength Training 2-DVD set during the special sale offer! I really do appreciate your constant support and customer loyalty – It means everything to me!

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I’m actually working on another awesome bonus that EVERYONE who recently purchased the JFST 2-DVD set (during the sale) will receive absolutely FREE! How’s that for over-delivering baby! That’s how we do here at Performance U. Note: I didn’t intent for that last sentence to rhyme 🙂

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Now, on to today’s Medicine Ball workout video!

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Metabolic Medicine Ball Workout

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The video below shows me “gettin after it” with a 4kg medicine ball during an outdoor metabolic workout. This medicine ball workout is fun, intense and just plain tough!

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It involves four different medicine ball throws each performed at maximal effort:

8x Vertical Push Press Throw

16x Soccer Throw (alternating legs, 8 reps per leg)

16x Side Rotary Throw (alternating sides, 8 reps per side)

8x Overhead Slams

Perform 4-5 sets with 2-3minutes rest between sets.

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Here’s the video…

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I know this workout doesn’t look all that difficult on the video. But, trust me when I say “it’s tough!”.

Remember, I’m not just throwing the ball each time – I’m throwing the ball with every ounce of power I can generate! That’s a total of 48 maximal effort reps!

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Medicine ball workouts are not about the exercises. Instead, they’re about the amount of intensity you put behind each rep. That’s why I love training with the medicine ball. It allows you to fully express your power in an athletic, task driven manor that’s fun to do!

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Give this Medicine Ball workout a try and let me know what you think – Especially all you MMA athletes out there!