Cathe Live: Metabolic Med Ball Blast

#308 Metabolic Med Ball Blast is metabolic cardio workout. Though dumbbells are used to increase intensity, this is not a strength workout. I really enjoyed this workout. It was fun, I got some great muscle conditioning and I got my cardio in. These are my some of my favorite types of workouts. Cathe uses a 4 pound medicine ball. I had all of my medicine balls set out before me just in case I needed to vary the weight but I ended up using my 6 pound med ball for most of the exercises. I did use my 5 pound ball for one exercise (#11) because my 5 pound ball is smaller and it was easier to pass it around my thigh. I actually started with the 6 pound ball but it was awkward so I quickly swapped it out. And if I remember, the next time I do this workout I will use my 10 pound ball for #9. Overall another excellent Cathe Live workout!

Metabolic Med Ball Blast is 37 minutes; 1 minute intro, 3 minute warm up and 3 minute stretch. Equipment: medicine ball (Cathe’s is 4 pounds) and various dumbbells (Cathe is using 5s, 8s, 10s and 12s). I used the dumbbells as Cathe for all of the exercises.

1. Jack presses (jumping jacks pushing med ball overhead)
2. Hold one DB in both hands, do a side lunge swinging DB between legs when lunging and when you stand, do an overhead tricep extension, alternate sides (one 10# DB)
3. 3 hop squats + one reverse lunge, alternate legs (you are holding the med ball in both hands in front of chest)
4. Deadlift into bicep curl into overhead press (palms are still facing behind you when doing overhead press) (10# DBs)
5. Quarter turn squat jumps holding med ball, when you are facing front (between each side), squat and toss ball into the air, alternate sides when hopping with a squat toss in the middle between each side
6. 2 alternating rear lunges + 2 sweeper bicep curls (10# DBs)
7. Puddle jumpers with a hop, pushing med ball overhead when hopping
8. Straight arm side raise alternated with straight arm front raise (it actually arcs out from side to the front), raise up on toes with each rep (5# DBs)
9. Side lunge with crescent knee at top while doing a bicep curl with med ball each time you do a crescent knee, 4 reps then change sides, continue alternating with 4 reps each leg
10. Front swing with lat pull down (stand in wide stance, when swing DBs down between legs while lowering into a sumo squat, keep arms/DBs together as you raise them overhead then pull arms down into goal post) (8# DBs)
11. Pass under lunges (get into stationary lunge, as you lunge, pass med ball under and around leg, do 8 reps then change legs, 2 sets of 8 reps each leg)
12. Sumo squats with bicep curls to a pattern= one slow + 2 fast (10# DBs)
13. Cross body chops with med ball (lunge to one side and bring ball down past knee then lunge to other side while arcing ball across body over other shoulder)
14. Alternating rear hip hinge with single arm rear delt fly, pass DB to other hand as you change legs (one 10# DB)
15. Crossback (curtsy) lunge while circling med ball from hip to overhead
16. Squats with overhead press (10# DBs)
17. Squat jacks with ball halos (start in wide squat, jump feet in and out then halo ball around head)
18. Alternating front lunge, while in front lunge rotate torso/DB toward front leg (one 12# DB)
19. Squat hops–4 hops forward, 180 hop turn and 4 turns back (holding ball in front of chest); next do 3 hops forward and back; next do 2 hops forward and back
20. Alternating step out sumo squats with an overhead tricep extension each time you squat (Cathe is using one 10# DB)
21. Air jack high 5s, 3 reps