Medicine Ball Circuit for athletic performance!🏃🏻♂️🪽
Perform and complete this 2 round circuit in under 10 minutes! Move quickly and explosively through each exercise with no rest between. Slightly adapted version from the arhlete guru himself .patdavidson 🙏🏽🫡
Using Med Ball throws (2kg is plenty!) to work on power loading and output for elite levels of progressive training. Don't be fooled, this circuit done with correct intention and effort will mess you up! Use this at the start of your workout and see how much it improves your athletic ability in the sport you play!
Here's the running order, each with 10 reps per exercise:
1. Standing Chest Throw
2. Standing Overhead Throw
3. Rotational Push (left and right)
4. Grapes
5. Overhead Slam
6. Squat to Chest Throw
7. Lunge to Chest Throw (switch legs on each throw)
8. Kneeling Throw (left and right)
9. Seated Rotation Back to Wall
10. Sit Up to Chest Throw
11. Sit Up to Overhead
If you're feeling brave you can aim to do 2 rounds of this circuit in under 7 minutes!!
Give it a go and COMMENT which one you think will hurt the most! 💪🏽💀
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Shiraz Sid | Level 3 Online Fitness Coach
Online fitness coaching and nutrition advice. Services cover the county of Rutland with online coaching available.
Take your fitness journey to the next level! 💪🏽🔥
CLICK THE LINK BELOW TO GET YOUR JOURNEY START👇🏽 Welcome to SidFit Personal Training 💪🏽
I'm Shiraz Sid, a certified Level 3 personal trainer with 2+ years of experience helping people achieve their fitness goals, mobility, fat loss, and creating healthy habits for an active lifestyle. It all started in 2021 when I turned a passion into a career, he
17/02/2026
Last workout before Ramadan Fasting 💪🏽🌙✨
For those who are unaware, Ramadan Fasting is no food or water between sunrise to sunset everyday for the 30 days, I ckudin
But this doesn't mean the last one for a whole month!! Have a plan to train my body just as much as my body and spirit. Have some reps in reserve, play sports when I physically can and meal prep to match my macros when it's time to eat.
Wellness zone: WILLPOWER 💪🏽⭐
As we come closer to Ramadan 2026, it's a great way for myself to replenish and build my willpower for the coming year. But it doesn't have to be just Ramadan where you regain stronger willpower!
Here I explain how many have used going through what seems like a hard tasks again and again to expand your strength in will to keep pushing pass the boundaries of our current limits.
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12/02/2026
FITNESS x SPORTS 💪🏽🎾
Tennis isn't just a sport for me, it's a passionate journey into the realms of self discovery, with victory and defeat. Where fitness and hardwork behind closed doors at training sessions showcase themselves once it's game time. Leaving it all out there and going back to the lab known as training to show up once more better than before. Showing the importance of sticking to a program and having goals with a date in mind to bring the very best of you in your respective activity you love to spend hours doing.
THIS IS SPORTS! 🙏🏽🫡🎾❤️
SidFit Wellness Zone: CERTAINTY 🤔✅
Putting a twist on a word that most use in a negative way at times. Certainty does mean free of doubt and uncertainty and you can argue that not everything is certain in this life. But moving the perspective where certainty can be the driving force of your decision making, regardless of where you end up with it can be beneficial in many ways! 🫡
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13/01/2026
Dedication. Certainty. Grit. Keep pushing through the ups and lows of life, conflict and love 💪🏻 🔥
SifFit Wellness Zone: Clarity 💪🏽🙏🏽
Starting the new year by talking about an important factor most neglect, and that's having CLARITY before starting something new (or to continue with current goals).
Be clear with your goals, take your time and not rush to the trend of starting day 1 with everything all at once!! Let everyone around you rush to their goals whilst you focus on YOURS.
This might take longer than most to organise but with a clear plan and pen-to-paper strategies, all the solid ground work is set for you to achieve what matters to you most.
Good Luck 🫡
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03/01/2026
New Year, Same Goal 💪🏽🫡✅
Starting a new year can sometimes feel as exciting as starting a new adventure. But like any adventure, it comes with challenges and roadblocks that some never really consider. Chances are this high hype to lowered expectations can de-rail the excitement after a few weeks.
But it doesn't always have to end that way every year! Segment your wishes with measurable, segmented, easy to obtain goals that lead to the bigger achievement in the end.
So let's put the above into points that can be followed on a weekly basis:
- Be SPECIFIC.
- Make it MEASURABLE.
- Have a realistic TIME LIMIT.
- Be YOUR goal and not someone elses.
A goal can still be the same as last years if it means you obtain whatever you want that is YOURS!
Still struggling with starting a goal and haven't got a structured program to follow which is catered to you?
Send me a DM and I will be happy to be your guide on your fitness adventure 💪🏽🫡
20/11/2025
CLIENT CORNER 💪🏽✅
Recently had an online client finish their mini-cut and their results are INSANE! 🙌🏽🔥
Dropped a total of 12 pounds, reclaimed a healthy relationship with food, understood what nutrition looks like to them moving forward, achieving training goals small or big, gaining knowledge to be more confident in the gym and feeling happier along the way! 🙏🏽👏🏽
Super proud and looking forward to see where they will take these wins they we head into the new year! 🫡
Want to follow her program or want to achieve your own wins before the year ends? Drop us a DM for more info or Fill out a quick form in the BIO LINK 📝
17/08/2025
When I grow up, I want to be just like 💪🏽🫡🙌🏽🤣
Always a pleasure having Isaac, an up and coming strongman competitor, around in the gym keeping the vibe hyped! Surround yourself with those that match the energy 🔥⭐
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