Get Your Heart Pumping with this Workout

BodyTotal Body Strength

Get your heart pumping with this energizing workout.

By Kim Miller and Shannon Dougherty

Photos by Stephanie Heymann Photography

If you’re short on time and want to target a variety of areas on your body, this workout will do the trick. It incorporates strength training alongside exercises that will get your heart pumping. Complete the following circuit for three to four rounds. If desired, add 30 seconds of jumping jacks or any other cardio activity in between each set of exercises.

Step up to Balance, Press with Medicine Ball

Set Up: Stand facing a flat bench or box, feet hip-width apart. Hold medicine ball at your waist and step your left foot up onto the bench. Bring your right leg to a 90-degree angle.

Action: Press the medicine ball overhead, extending arms up until they are straight above you. Bring the medicine ball back down to your waist before stepping down to starting position. Complete 12 reps on one foot before switching sides.


Set Up: With feet wider than shoulder width, knees slightly bent hold one battle rope in each hand.

Action: Lift the right hand and rope up to shoulder level, while simultaneously lowering the left hand and rope down to hip level with force so the rope moves in opposite directions. Alternate and continue for 60 seconds.

Seated Ab Twist 

Set Up: Sit on the floor with knees bent, holding a medicine ball in both hands. Relax your shoulders, bend your elbows and pull your arms close to the sides of your body. Pull your abs in tight and, with a straight back, lean back from the hips until you feel your abs engage.

Action: Twist from the waist to each side while keeping your heels on the floor, abs engaged, and arms close to your body. Alternate back and forth for 20 reps.

Single Leg Deadlift with Medicine Ball

Set Up: Hold a medicine in your right hand, and your right foot slightly off the ground.

Action: Keeping your back neutral, bend forward while raising your right leg behind you. The medicine ball will lower toward the ground. Keep your shoulders square to the ground. Return to your starting position. Repeat all 12 reps on one leg before switching.

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