young sweaty strong muscular fit man with big muscles doing ball throwing on the floor as hardcore cross workout training in the gym

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Five rounds, four moves, two minutes each. This deceptively simple protocol needs you to mind the time – and do the work. Start a running timer and quickly work through all 30 reps of the medicine ball circuit, with airtight form. After the final rep, pick up your rope and jump with maximum intensity until the two-minute mark, head back to the ball and repeat the circuit. Repeat this protocol, beginning a new round at the two, four, six and eight-minute marks, for five rounds.

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Start the clock and get ready to grab this workout by the balls – or ‘ball’, to be precise. Squat with a flat back and pick up your med ball with both hands. Stand up explosively, rising on to your toes while lifting the ball over your head. Contract your abs and slam the ball down. Immediately squat again and repeat for a total of 5 reps. Keep the aggression high; it’s a slam, not a drop.

Slams done: time to keep up the assault on your core. Lie on your back, knees bent, holding a ball across your chest. Keeping your lower back pressed into the ground, curl up and touch the ball down in front of your body. Bring it back into your chest and reverse the movement back to the ground. Repeat for a total of 10 reps.

Stand tall and hoist your medicine ball to chest height, holding it close to your torso. With feet at shoulder width, push your hips back and bend at the knees. Maintain an upright torso as you squat to full depth, pause for a beat at the bottom, then stand back up explosively. Keep your form tight, but move at a decent clip – you’ve got 15 reps to get through.

Thirty reps in the bag, drop your ball and grab your rope. Keep your feet together in the bounce, landing with soft knees. Avoid tucking your knees or ‘donkey kicking’. Keep your arms by your sides and let most of the movement come from your wrists to avoid burning out your shoulders. Move at a max pace for the rest of each 2-min round, before starting from the top.

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