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Medicine Ball Workout Circuit
By Christina | April 29, 2008
There are many types of exercise and many exercise aids. The medicine ball is just one of the tools you can use to increase load on the body and intensify your workouts. I like the medicine ball because it is portable and versatile. You can use it as a weight, throw it for explosive movements and use it as a balace aid (not to stand on but to place a hand on).
Here is a routine for you to try the next time you pick up a medicine ball:
- step touch singles with ball going from shoulder to shoulder 4X
- step touch singles with ball down and pulling back and up to the side 4X
- double step touch pressing ball down and pulling up (washboard) 2X
- double step touch tossing ball once while going right, once while returning to left
- reach up/squat down
- heel digs forward, pushing ball forward at shoulder level
- toe taps back, pushing ball down
- knee lifts with ball going toward ceiling (singles then doubles)
- deep squat and hold for 3 counts, up on 4
- lunge and throw
- power squats (quick 4X) and jump up on each count of 4
- step touch, as you step touch toss ball from hip up to shoulder, lift ball, lower and drop
- squat, one-legged, ball at shoulder
- triceps extensions/calf raises
- biceps curls balancing on one foot
Abdominals:
- supine, ball between knees, hip raises
- ball at pelvis, knees bent, one hand supporting head, roll ball up legs with fingertips
- crunches with ball outside leg
- seated, ball out in front and up, roll half way back, come up (try bouncing ball on the up)
above for obliques - ball between knees, tighten and release abs
- roll half way back, hold balance and toss ball from side to side
- full roll ups
This will be the workout I try at my next Cable Organizer Boot Camp!
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Topics: Boot Camp, Exercise, General, Personal Training |
