Friday, December 5, 2014

The Medicine Ball

Some of the best results come with the use of this single piece of equipment. The medicine ball is a weighted ball offered from 2 to 25 lbs. Not only is it great for strength training but it also helps increase explosive power during plyometric training to improve results. Here are a few of our favorite exercises to help you get the most out of this great workout tool:

 Side-to-Side Rotations
Sit on the floor with knees bent and both feet together. Keeping your back straight hold the medicine ball close to your body. Slowly rotate your torso from one side to the other while keeping the medicine ball close to your body. Do 15 reps and repeat twice.
Sit Up
Lay back on the ground with knees bent and feet flat on the floor. Keep the ball close to your chest and perform a regular sit up, keeping your abs in tact. Do 20 reps and repeat twice.

Rock Up and Roll Up
Lie down on the mat with knees bent. With your arms fully extended behind you, hold the medicine ball. Rock your knees into your chest and using your core and weight of the ball, jump into a controlled squat position. From your squat go into a standing position. Slowly go back into your squat and roll back down to the floor. Do 10 reps and repeat twice.

Lunge with Overhead Press 
Holding medicine ball in front of your chest, stand up straight with both feet together. With your right foot take a step forward and lower hips so your torso is perpendicular to the floor. Raise the medicine ball in the air while all weight is on your right foot. Pulling the medicine ball back to your chest, step your right foot back to the starting position. Switch sides. Do 10 reps on each side and repeat twice.

Enjoy the burn! Share some of your favorite medicine ball excercises in the comments. 

No comments:

Post a Comment