Name: Playbook - Pauline Perina - HIIT Workout: Medicine Ball Edition
Uploaded: 2026-02-07T21:28:16.554Z
Duration: 20 min
Description: HIIT Workout: Medicine Ball Edition

Grab a light or medium medicine ball
Perform the circuit 3-4 rounds 
30 seconds of work 
30 seconds off

- Hold a light to medium medicine ball in front of you 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat holding the ball 
- Land softly and repeat for 30 seconds

Medicine Ball Squat Jumps

The medicine ball side-to-side exercise is a dynamic movement that engages your core, obliques, and hip muscles. Here's a description of how to perform it:

1. Start by standing upright with your feet shoulder-width apart, holding a medicine ball in both hands at chest level.

2. Engage your core and maintain a tall posture throughout the exercise.

3. Take a step to the right side, shifting your weight onto your right foot.

4. Simultaneously, swing the medicine ball to the right side, extending your arms fully while keeping a slight bend in your elbows.

5. As you swing the medicine ball to the right, pivot on your right foot and rotate your torso to face the right side.

6. Quickly reverse the movement, stepping to the left side, shifting your weight onto your left foot, and swinging the medicine ball to the left side.

7. Pivot on your left foot and rotate your torso to face the left side as you swing the medicine ball to the left.

8. Continue alternating sides, maintaining a smooth and controlled motion while engaging your core and obliques.

9. Aim for a comfortable and controlled pace, gradually increasing the speed as you become more comfortable with the exercise.

10. Perform the medicine ball side-to-side exercise for 30 seconds 

Remember to start with a lighter medicine ball and gradually increase the weight as you build strength and improve your form. As always, listen to your body and stop the exercise if you experience any pain or discomfort.

Side-to-Side Slams

To perform a burpee jump, follow these steps:

1. Begin in a standing position with your feet shoulder-width apart.

2. Lower your body into a squat position by bending your knees and bringing your hands to the floor in front of you, just inside your feet.

3. Kick your feet back, extending your legs behind you into a plank position. Your body should be in a straight line from head to heels.

4. Quickly return your feet to the squat position by jumping forward, bending your knees, and bringing your feet between your hands.

5. From the squat position, explode upwards into a jump, extending your arms overhead.

6. Land softly with your knees slightly bent to absorb the impact.

7. Repeat the sequence by immediately lowering yourself into another squat and continuing with the next repetition.

Remember to maintain proper form throughout the exercise:

- Keep your core engaged and your back straight.
- Land softly to protect your joints.
- Perform the movements in a controlled and fluid manner.
- Breathe continuously, exhaling as you jump and inhaling during the squat and plank positions.

Burpee jumps are an intense full-body exercise that provide cardiovascular benefits and engage multiple muscle groups. As with any exercise, it's essential to listen to your body and adjust the intensity and pace to suit your fitness level.

Burpee Jump

This is is a challenging exercise that targets your core, upper body, and stability. 

1. Begin by placing a medicine ball on the ground and assume a high plank position with your hands directly under your shoulders and feet in the centre of ball forming a straight line from head to heels.

2. Engage your core muscles to maintain a stable plank position throughout the exercise.

4. Maintain a strong and stable plank position as you quickly hop your foot off the ball and return it to the ground beside the ball.

6. Continue alternating between feet, performing controlled hops while maintaining balance and stability.

7. Aim for a smooth and controlled motion, avoiding any excessive movement or sagging in the hips.

8. Perform 30 seconds 

Important tips to consider:

- Focus on maintaining a strong and stable plank position throughout the exercise 
- Engage your core muscles to stabilize your body and control the movement.
- Land softly and distribute your weight evenly when hopping onto and off the medicine ball.
- Breathe continuously, exhaling as you hop onto the ball and inhaling as you hop off.

The High Plank on a medicine ball with feet hop on and off the ball is an advanced exercise that challenges your core strength, balance, and coordination. Take it at your own pace and gradually increase the speed and intensity as you become more comfortable and proficient with the movement.

High Plank Feet On / Off

To perform Knee Tucks on a medicine ball, follow these steps:

1. Start by positioning yourself in a high plank position with your hands on the ground shoulder-width apart and the medicine ball beneath your shins.

2. Engage your core muscles to maintain a strong and stable plank position throughout the exercise.

3. Place your toes on top of the medicine ball, ensuring that your feet are balanced and centered.

4. Begin by bending your knees and drawing them towards your chest, rolling the medicine ball towards your body.

5. Use your core and abdominal muscles to bring your knees as close to your chest as possible, while keeping your hips and back aligned.

6. Pause briefly at the top of the movement, focusing on contracting your abs and maintaining balance.

7. Slowly extend your legs back to the starting position, rolling the medicine ball away from you.

8. Repeat the movement for 30 seconds 

Important tips for proper execution:

- Maintain a strong and stable plank position throughout the exercise.
- Engage your core muscles and avoid sagging

Knee Tucks

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I wish it was a live step by step video with you doing the moves the whole time going with the flow.

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