If you’re getting tired of all the sameness of barbell and dumbbell exercises, that you need to change things around somewhat and try some fat burning using a medicine ball.You can get some serious metabolic benefit from pairing up some of the exercises I’ve listed below as part of a medicine ball workout. A weight loss forum has a lot of people needing a change.

Go ahead and buy a medicine ball if you are going to workout at home. I think you should get an eight pound ball if you are a man. Women should probably try using a six pounder.

Don’t pause at all during this sequence of exercises so you can get them done correctly and get the most benefit from your work.Do this circuit one time for effectiveness, but if you have time and if you want to you can do it a few times.

Get started with the Squat Press by squatting down and pushing back up with your legs. As you propel yourself upward lift the medicine ball up above your head.

Second, grab the sphere and move it in front of you in a circular manner. Start in the twelve o’clock position and go all the way around.Follow up the big circles with a squatting exercise that is popular with golfers.

Put each foot with a good space in between. You’ll get your sphere up and then propel it downward to your foot that is on the opposite side. Complete your reps and then do it on the other side.

Pushups on decline are next: put your feet up on the ball and do a pushup. You know the routine. This goes well with six pack ab exercises.

Now that those are finished, you need to move on to the diagonal lunge. Chop the ball across your body in a diagonal path as you move forward.

Alternate which foot moves forward and which way the sphere chops. Do some curls for your legs with the medicine ball. This one is a bit challenging.

Do this by putting your feet up on the ball and then with your hips bridged roll the ball toward you and then away from you.Bridge your thighs if you can’t do this one, OK?

Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.

Raise your torso completely while doing the pull-ups.Pound the sphere into the floor in front of you as you step forward. Be sure to alternate feet.

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