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Total-Body Medicine Ball Workout

by Sárka-Jonae Miller
See more articles by Sárka-Jonae Miller

(The Best Years in Life) The previous partner workout included a medicine ball, an often under-used piece of exercise equipment. You can get a total-body workout for your major muscle groups using a medium-weight medicine call. A good place to start is to use a ball equal to around 10 percent of your body weight, and then adjust as you go. He ball should never be so heavy you cannot control your movements.

Burpee to Medicine Ball Press

This total-body toner works the chest, shoulders, triceps, glutes, hamstrings, and quads. Start by standing with feet hip-width apart while holding a medicine ball in both hands. Squat to the ground, placing the medicine ball on the floor, and then jump your legs backward and out into plank position. Next, jump your legs back into the deep squat and then jump to standing while still gripping the medicine ball.

At the top of the move, use your arms to push the ball out at chest height. Return to the starting position to complete one rep. You can also press the ball overhead at the top of the move, or alternate between chest and shoulder presses. Perform eight to 15 repetitions.

Overhead Medicine Ball Throw

This throwing move targets your shoulders, lats, back, and core. Begin standing a few feet from a wall with your feet hip-width apart and a medicine ball held over your head in both hands. Bring your arms back slightly behind your head and then throw the ball explosively at the wall using an overhead throw as you step one foot forward. This is similar to throwing the ball into play during soccer. Make sure to focus on squeezing your back muscles as you bring the ball forward and release. Catch the rebound and repeat.

You can add variety to include the triceps by bending your elbows at the top of the move before you throw. Add some cardio by taking the ball outside and sprinting to get it after each throw. Aim for 12 reps, alternating the leg you use to step forward.

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Reaching Single-Leg Romanian Deadlift

The single-leg romanian deadlift targets the hamstrings and the glutes. Because you perform the exercise on one leg, you will also improve balance and core strength. Begin standing on your left foot with the medicine ball in both hands. Extend your arms straight in front of you holding the ball between your palms. Be sure to keep your core engaged throughout the move for added balance and stability. Slowly raise your right leg behind you as you bend at the waist and lower the medicine ball towards the floor as far as you can control.

Then, raise the ball as you stand back up, keeping your back straight. Finish a set of eight to 10 reps before repeating on your right side.

This workout not only builds strength throughout your body, but could also improve explosive power and sports performance. It is not recommended for beginners to try this routine unless cleared by a physician. Always get doctor's approval before trying new exercises. Start with two sets and work up to three. Increase the weight of the medicine ball if the workout feels too.

See also:

Anaerobic Cardio Workout

Workout With A Pillow

Having a Ball with a Bosu Series – Cardio Workout

Upper Body Kettle Bell Workout - Beginner/Intermediate


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About the Author

Sárka-Jonae Miller is a health and fitness expert. She began working in the fitness industry in 2000 while pursuing a BS in journalism at Syracuse University. She became certified as a personal fitness trainer and group exercise instructor in 2003. She has also received training in massage therapy. Sárka also writes fiction. She is the author of the chick lit novel, Between Boyfriends. Get more health and wellness tips on Sárka's Natural Healing Tips blog or join her on Facebook and Twitter.

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