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Working Out-In (Medicine Ball), Regina Jeter

10 July 2012no comments Fitness, Working Out-In

 

 

 

 

The Medicine Ball is a great tool for building endurance and strength as well as adding fun to your workouts.  Here are just a few exercises using a 4 lbs. ball:

  •  Warm Up – Upper Body (biceps, triceps, forearms, lats, deltoids) and heart rate:

–  In a seated or standing position. move slowly and controlled. Engage the abs and sit up tall.

–  Hold medicine ball in the right hand with your arm down at your side.

–  Circle the arm up overhead and transfer the ball to the other hand.

–  Circle the left hand down to your side.

–  Continue circling the ball overhead, alternating the arms,  and speeding up as you get more comfortable with the move.

–  Add a toss at the top of the movement for more intensity.

–  Repeat for 1-3 sets of 16-20 reps.

 

  • Circle Squat – Lower Body (gluteus, quadriceps, hamstrings and calves) This is a great cardio and strength routine. It is also a low impact exercise, which protect,  your joints while getting a great workout:

–  Stand holding a medicine ball in both hands on the right side next to the hip.

–  Lift the medicine ball overhead towards the left as you step out with the left leg into a squat.

–  As you squat, circle the ball all the way to the to the right side of the body.

–  Step the feet back together, again lifting the ball overhead back to    the right.

–  Repeat for 1-3 sets of 10-16 reps on each side.

 

  • Lunge with Toe Touches – Upper and Lower Body (arms, abdominals, lats, glutes, quadriceps, hamstrings, calves) – is a great way to raise the heart rate while working the upper and lower body. You’ll also work on your balance and flexibility:

–  Stand holding the medicine ball overhead and step back with the right leg into a straight leg lunge.

–  Make sure you step back far enough that the front knee is behind the toe.

–  While holding the medicine ball overhead, swing the right leg forward and bring the medicine ball down towards the toe.

–  Touch the toe if you can (this will depend on your flexibility) and take the right leg back into the lunge.

–  Continue the lunges and toe touches on one leg before switching sides.

–  Repeat for 1-3 sets of 10-16 reps on each side.

 

These exercises may be a little challenging, but it’s time to step-up your “Working Out-In” routine a notch!

 

 

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