I'm happy to tell you that I have created my very first online course, High Intensity Medicine Ball Training for Fat Loss.
As you know, I love to work out with equipment that is easy to take with me to my outdoor workouts. Check out couple of items that I have in my home mini gym!
Why I Think You Will Like This Course
By following this course, you really will burn fat and gain muscle. Without a doubt, fat loss is the main goal of 80% of people who start working out.
Okay, many people say they want to lose weight, but what they actually want to do is to replace fat mass with muscle mass.
Here's one example of a high intensity fat-burning workout.
If burning fat and improving your body composition (less fat, more lean muscle) is your goal too, you may want to check this course out.
You save time. So many of us struggle with finding time for working out. You may know that my workouts are rarely any longer than 30 minutes, and the workouts in this course are no exception.
As the matter of fact, all the workouts here take 16 minutes to complete. You can find this three times a week, right?
It's affordable. If you take this course, you don't need to spend much money on expensive equipment or gym membership. All you need to get is a medicine ball, a wall to throw it against, and a mat, if you'd like to use that.
You can get a medicine ball on Amazon or any sports store for less than 20$. Here are two kinds that I have: rubber covered and leather covered balls. Both are good, but the rubber one is a little easier to grip when the weather gets rainy or you get sweaty (the last one will happen, take my word for it).
In general, I recommend 8-12 lbs ball for women and 10-14 lbs for men.
Also, choose a ball that is about a size of a soccer ball or basketball. The ones bigger in diameter (more than 10″) are hard to use for some exercises.
What Do You Get from This Course?
In this course, I will teach you 27 awesome medicine ball exercises that are put together into 9 workouts. There will be video demonstrations for all single exercises and workouts put together of them.
They are high intensity workouts, so they will rise your heart beat and you will break some serious sweat.
Be ready to work hard.
High intensity workouts don't last long (as promised, you'll be done in 16 minutes) but they are tough. Because of a great afterburn effect, high intensity workouts are awesome fat burners. You will stay in fat burning state for hours after finishing your workout.
To help you get the most out of it, I have made you a 6-week plan where I teach you exactly when and what kind of exercise to do during 6 weeks.
When you follow the plan and do the workouts as shown, you will lose fat, increase muscle mass and improve your endurance. How much your body will change is hard to estimate, because there are many factors that the results depend on. Good nutrition and proper less definitely help to maximize the results.
How Much Should You Work Out?
When taking the course, you should aim to do a medicine ball workout at least 3 times a week. That will take you less than 1 hour a week. Yes, a week, not a day!
I give you an exact plan to follow.
In the days between your workouts, choose whatever you want to do: Go for a walk, run, do yoga, ride your bike, or take a rest day if you need to. But you need to do at least three medicine ball workouts every week.
You can increase the results by getting good sleep and reducing stress to as little as possible. Also, it's not possible to out exercise a bad diet. It's really easy to ruin the results by eating poor food and more than you actually need.
So, be mindful with what and how much you eat.
What People Say About the Course
People who have tried this course seem to like it! Here's what they say:
“Kersten does a really nice job of clearly describing each exercise and sequencing the exercises in a fun, engaging way. These workouts are really accessible and can be squeezed in whenever I have 20 minutes.”
– Elizabeth Bagley
“When I heard hit intensity it thought it's something people couldn't do right off the couch. But the workouts are within reach for most people and work areas of the body I don't give much thought about. Effective and accessible.”
– John Lee
What Happens After Completing the Course?
If you follow the instructions in the course exactly, you will lose fat, see improvements in your stamina and endurance and notice better muscle definition.
Your energy will also skyrocket!
I hope you keep working out also after completing the course. Because living a healthy life, working out and eating well is a lifestyle, not a short term plan.
If you decide to check the course out, I would appreciate your feedback. Please let me know what you liked and what you didn't, so I can improve this and upcoming courses.
So, head over to Udemy to get the access to the course!
The course is great for you if you want to
- Lose fat
- Improve your endurance and stamina
- Improve your cardiovascular fitness
- Get stronger
- Increase lean muscle mass
- Build strength and through that, improve the quality of everyday life
- Get mentally tougher.
To do the course, you need
- Medicine ball and a wall to throw the ball against
- 20 minutes 3 days a week
- Work as hard as you possibly can
- Get ready to see some awesome results!
See you in the course!
Disclaimer: While I'm NASM certified personal trainer and stand behind my workouts, I'm not a physician. Please consult with your doctor before starting any workout plan.
Doing any of the exercises and workouts in this course is completely on your own responsibility.
*This post includes affiliate links, but they are for products that I totally recommend.