If you’re getting tired of all the sameness of barbell and dumbbell exercises, that you need to change things around somewhat and try some fat burning using a medicine ball. I’m going to list some exercises that you can combine into circuits to make a powerful workout that will burn fat and boost your metabolism. These can be good six pack ab exercises.

If you don’t have a medicine ball already you need to get one fast!Medicine balls with a weight of 8 lb are going to do the job while a woman needs a 6 lb ball.

Don’t pause at all during this sequence of exercises so you can get them done correctly and get the most benefit from your work. Also, you need only do this once unless you are an advanced trainer and you want to show off to yourself.

Get started with the Squat Press by squatting down and pushing back up with your legs. As you propel yourself upward lift the medicine ball up above your head.

A big circle exercise is next, where the ball is higher than your head in both hands. Rotate your ball down and then around like a clock.Follow up the big circles with a squatting exercise that is popular with golfers.

Put each foot with a good space in between. You’ll get your sphere up and then propel it downward to your foot that is on the opposite side. Complete your reps and then do it on the other side.

Downward slanted push-ups are next. Do them with your feet up on the sphere. You can probably find more about this in a weight loss forum.

Lunge diagonally for the next exercise. Do a chopping motion starting with the sphere overhead as you move forward. Be sure to complete this for both sides.

Do some curls for your legs with the medicine ball. This one is a bit challenging.

Do this by putting your feet up on the ball and then with your hips bridged roll the ball toward you and then away from you.Bridge your thighs if you can’t do this one, OK?

Now I have two more exercises that are optional: the pull-ups with the medicine ball held between your feet and the medicine ball slams.

Raise your torso completely while doing the pull-ups.Pound the sphere into the floor in front of you as you step forward. Be sure to alternate feet.

For information about how to lose weight fast go to www.fatlossfactor.com.

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