This 23F Full Body Workout using a Medicine Ball and Chair is part of Lana’s signature holistic training system, designed to strengthen the entire body while improving coordination, balance, posture, and mobility.
This workout blends cardio, strength, stability, and flexibility, making it ideal for building functional strength with accessible equipment.
Move with intention, focus on form, and breathe steadily throughout the workout.
Difficulty Level: Moderate
Exercises Used in This Workout:
1. Mountain climbers (elevated)
2. Jumping jacks (low impact)
3. Quick feet
4. Elbow curls
5. High knees (low impact)
6. Deep quad stretch
7. Seated back extensions
8. Basic squats
9. Opposite arm and leg hold
10. Pullover crunch with medicine ball balance
11. Floor stretches