400 Reps Let’s Go!

Sep 29, 2011 by

Medicine Ball Workout


Today’s workout was a lot of fun and I went through it without taking any breaks between rounds. This type of workout I call ” The Sneak Upon You Later Workout “, it seems fairly easy to do cause I kept the reps pretty low ( this way you don’t hit failure ), but you will be very very sore about 2 hours after completing this workout. I was using my 8 lb medicine ball, but you can also use a dumbbell. This workout is a cardio mixed with upper body resistance, legs & buns, and of course 🙂 abs. I will share my time at the end of the post.


If you are having a hard time viewing the video on the site, you can watch it here on YouTube.

Workout Explanation


This workout is a circuit that consisted of only 3 exercises, and it is done for time ( but never in sacrifice of the proper form ), so set your timer as a stopwatch ( I am using Gymboss Max ). Each exercise has only 10 reps, and there is 10 rounds total ( 1 exercise is done on each side ). By the end of the workout you should have 400 reps under your belt ;).

I explained all of the exercises in the video as well as variations for beginners.

1. Rotating side lunge & Chop – 10 reps ( each side )

2. Push-up with one leg on a medicine ball – 10 reps

3. Leg Lifts & chop – 10 reps

Complete 10 rounds

It took me 26 minutes and 2 seconds to complete this workout. See if you can beat me, I you can you should get a medal because I was really pushing :).

Share your scores!


PS – My Diet Update – As you already know I’ve been tweaking my diet in the past 3 weeks or so, you can read about my New Nutritional Approach.  I’ve made a slight change, I am still going to stay away from refined and processed grains ( breads, rise, pasta ), but I getting my carbs from Buckwheat, old fashioned oatmeal, potatoes, sweet potatoes, veggies ( so this is NOT a low carb thing).

I am also still staying away from any processed or refined sugars, so the only sugar I am eating is fruit and raw honey in moderation.  The only change I am making is the amount of fruit I am eating.  Previously I was trying to stick with 2 servings of fruit per day, but I realized that’s not working out so well.  So I am going back to eating fruit with every meal, because it’s the only thing I love in the whole wide world and I want to eat it without restriction.

My energy levels had completely skyrocketed with this approach, but it took a few weeks to notice the difference.  Today I was able to go through my entire workout in perfect form without getting tired or loosing my breath.  In the beginning I was going through some pretty tough sugar withdrawal, and I had a really hard time working out, but few weeks later the results are totally worth it!

Related Posts


Share This

  • Hi Luda,

    A medicine ball is mainly filled with sand used for fitness training. There are two type of variations for a medicine ball, a non bouncy ( the one I am using right now ) and a bouncy, which is pretty much the hard version.
    You can purchase on in the sports store, but they are more expensive there. So the other best place to find them is online.

    Another option If you don’t have one, you can make it your self by purchasing a regular basket ball and filling it with sand.

    Let me know if you have more questions.

  • sedindriuke

    I did it yesterday in 27 minutes! I was sweating so much 😀 Thanks Tati 🙂

  • I thought the push-up with one leg on a ball will be the hardest of all three exercises, for me the leg lifts & chop was way more harder. I earned my pool of sweat!
    Warm up: 10mins, Dynamic Stretch: 5mins
    It took me 34:35 to complete this routine. I cool down and stretched for 10 minutes.

    • Leg lift & chop still the hardest for me…just realised I was lifting my legs then doing the chop in a v-hold shoulder and legs off the floor…no wonder it was hard to balance and do the chop.

      Warm up: 10 sec rest / 40 sec =12 rounds
      -Mid knee jump rope
      – 2 way plank (push up to elbow position)

      I used a 10lbs medicine ball…changed the reps and the rounds.
      1. Rotating side lunge & Chop – 16 reps (each side)
      2. Push-up with one leg on a medicine ball – 16reps
      3. Leg Lifts & chop – 14 reps
      Complete 7 rounds in 33:18.
      Cool down & stretched for 10 minutes.

  • tee_w

    Hi Tatianna, did this workout today! Was tougher than I thought it was going to be :). Only modification was that I didn’t use the ball on the pushups. I used my 8 lb med ball. It took me 26:10, close to you! I was tired but I did an old zuz workout afterwards, whew!
    Thank you!

  • Katerina Gjorgievska

    And to think I was planing on doing cardio after this!! I used 11 lbs medicine ball, and it took me 33 minutes and 17 seconds to complete this fun routine 🙂 10 rounds is a lot, so it was quite a mental challenge. I love your older routines Tati, they are simple but amazingly effective.

  • I did this workout at the gym yesterday after a heavy chest and biceps training and oh boy, my whole body is sore, especially abs, obliques and back muscles! I just love this feeling 🙂 19:53 mins for me, I was using a 3 kg medicine ball.