Feb 13 2013

I’ll call this circuit – Aipa’s  Med Ball Shredder

This Med Ball circuit will ignite maximum fat loss.  Perform this circuit 4 days a week and you will become a fat burning furnace.  All you need is one piece of equipment.

But let me start off with a quick background story.  I shared this workout with both Men’s Health and Men’s Fitness because I felt it was perfect for their magazine.  It was my hope one of them would see the benefit of this circuit and would want to publish it.

It didn’t happen. In all honesty, I’m not bitter. I know they get bombarded with hundreds if not thousands of articles and workout ideas. But, I didn’t want to wait too long or continue sending in the idea while keeping it away from you.

I stand strong behind this Medicine Ball circuit for improving your endurance, fat loss, and athletic performance. This isn’t meant for the mentally weak.  You get what you put into it.  You really have to make the decision that you will give it everything you got and push yourself to get better.

I use this routine with many of the athletes I train with great results. If you are looking for a workout that is time efficient, effective, and maximizes fat loss, then this circuit is for you.  There is really no excuse for you not to be able to do this workout.

What is This Med Ball Circuit All About?

You will need an 8-10 lb medicine ball and about 5 minutes of your time.  It all depends on how fast you can get through the routine.  But you don’t have to stop there.  You can complete up to 2-4 rounds for a total of 20 fat shedding minutes.

Can’t find a medicine ball? When I went on a trip, I did this routine with books in a backpack in my hotel room.

Remember, no excuses.

This circuit consists of 10 exercises that will feed the fire for an afterburn effect. This simply means your metabolism will go crazy, which will help burn tons of calories even after your training session is over.

A big component of the afterburn effect is EPOC (excess post-exercise oxygen consumption). EPOC helps bring the body back to a resting metabolic state, which can take up to 12, 24, or maybe even 36 hours. During this time you are constantly burning fat.  That’s the simple secret truth – the more energy you burn the more fat you will lose.

The circuit has many uses, and can be incorporated into any training program.  You can perform it by itself, or as a finisher. Either way, it’s going to aid you in your journey towards a shredded six pack.

Just to let you know, after your last rep, there’s a good chance you will lay on the ground for a little while to gather your thoughts. Also for a warning, you will continue to sweat even after you are done working out.  Remember, you must commit yourself fully to any workout in order to benefit the most from it.

Aipa’s Med Ball Shredder

The objective of the circuit is to get through it as fast as possible with minimal rest in between transitions to the next exercise.  When 1 round of the circuit gets easier, you can add a second round.  Make sure to rest 2 minutes before you begin the next round.

Challenge yourself and you will be happy with your results of a lean and shredded physique. Here is your prescription towards the fight against stubborn fat:

Aipa’s MB Shredder
Exercise

Sets

Reps

Rest

MB Jumping Jacks

1

20

-

MB Wood Chops

1

10 ea way

-

MB Overhead Alternating Jump Lunges

1

10 ea. leg
MB Around The World

1

10 ea. way

-

MB Crossing Mountain Climbers

1

10 ea leg

-

MB Burpees

1

15

-

MB Prone Series

  • Halos
  • In & Out
  • Overhead

1

1

1

10 ea way

15

15

-

MB Overhead Sit-ups

1

15

-

Start off by doing just 1 circuit.  Then when you are ready, rest 2 minutes before you start the next round.  To help you out with doing the exercises I created a video of the workout.

I hope you give this workout a try and let me know how you did. Also, please share this with whoever you feel could benefit from this circuit.

Mahalo.Aloha. A hui hou.

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