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Articles by natural health author Sarka-Jonae Miller
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Total-Body Medicine Ball Workout
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
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.
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
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.
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.