Medicine Ball Workout RoutineGymPaws
Every gym has them, but surprisingly not many people take advantage of the medicine balls. While most people seem content with using them for abs, this medicine ball workout routine will put your entire body to the test!
An 8-pound ball may not seem intimidating, but when performing this grueling 8-exercise routine, you’ll be huffin and puffin when you’re done! The best part about this routine is you can do it any place at any time; all you need is a medicine ball!
As with any new exercise, if you’ve never done a medicine ball workout routine, consult your personal trainer for some advice. I would recommend starting at a 6-pound weight first and build up your strength before moving on to the 8 or 10-pound ball. Do 20 reps of each exercise and complete the entire routine as one circuit. If it is too easy for you, rest for a minute, and repeat the circuit.
1) Big Circles – Stand with your feet shoulder-width apart and knees slightly bent and hold the medicine ball with your arms extended directly above your head. Without bending your elbows, rotate your arms counterclockwise using the ball to draw large circles in front of you. Do 10 complete circles and then reverse your direction to perform 10 more.
2) Woodchopper – Stand with your feet just past shoulder-width apart and have your arms nearly straight while holding the medicine ball above your head. Bend forward at your waist, and drop the ball backward between your legs (hold onto the ball!) and quickly reverse the movement with the same intensity.
3) Standing Twist – Hold the medicine ball with both hands in front of your chest with your arms out straight. Pivot on your right foot and rotate your torso and the ball as far as you can to the left. Then reverse direction, and that is one rep.
4) Squat & Press – Stand holding the ball close to your chest with your feet slightly further and shoulder-width apart. While pushing your hips back, bend your knees and lower your body until the top of your thigh is parallel to the floor. Then push your body back up to the starting position as you push the ball over your head. Lower the ball back to the start; that is one rep. Another variation is the medicine ball clean which some of you crossfit fans may be familiar with.
5) Sit-up / crunch – Perform a standard sit up while holding the medicine ball against your chest.
6) Rockers – Sit on the floor with your legs straight out, and hold the medicine ball with your hands above your lap. Twist your torso to the left and place the ball behind you. Then twist to the right and pick up the ball and bring it back to the starting position. That is one rep.
7) Toe Touch – Lie on your back and raise your legs straight up. Hold the ball above the top your head with your arms straight out. Without moving your legs, lift your arms and torso until the ball touches your toes and slowly lower yourself back to the starting position.
8) Twists – Sit on the floor and lean back at a 45-degree angle. Raise your feet and legs off the floor and hold the medicine ball with both hands in front of your chest with your arms straight. Do not drop your legs, and rotate the ball and torso as far as you can to the right and then reverse your direction.