When the weather cooperates, I love getting outside for some early morning conditioning. Pretty much every Saturday from May to September, the fun kicks off at 6:00 a.m. sharp.

This past Saturday was no exception. The sun had just risen, the air was crisp, and the field was damp — perfect conditions to get down and dirty with a medicine ball!

I begin with a dynamic stretching routine like the one featured in The Warm-Up. Then it’s on to a medicine ball circuit with six exercises. Each move is performed for 60 seconds (or 10 reps), followed by 60 seconds of rest. After one round, I walk a lap around the soccer field and repeat the circuit two more times for a total of three sets.

To finish off the session, I head to a nearby playground and knock out as many chin-ups as I can. Then I’m done!

The full workout takes about an hour. Here’s what it looks like:

If you want to get in serious shape, strength train three to four times a week, throw in the medicine ball circuit and/or sprinting once or twice a week, and walk daily. Of course, the specifics should match your strength, conditioning, and recovery ability. I break it all down for you in my book Lean and Mean.

Take-Home Message

Ditch the treadmill, stationary bike, elliptical, and stepper. When the weather’s nice, get outside and give this medicine ball circuit a whirl!