Medicine Ball

I apologize for being away from writing for a few weeks, but I am back training and learning new exercises to tone and strengthen! I think one of the smartest buys I have ever made was a 10lb medicine. I am now looking for a few 12 or 15lb medicine balls to up the difficulty. Medicine ball workouts are incredible for your abs, butt, legs, and even your shoulders.

Start with an 8-10lb medicine ball (you can find one at Sports Authority or any store like that), and grab a partner for medicine ball throws. You can do it without a partner, but you'll have to chase your own ball down, which can be annoying and takes longer.

Start with ball slams to warm up. When the ball is over your head, really concentrate on extension; stretching your torso and getting up on your toes. Do 3 sets of 10











Move on to Single leg V-ups. Do 2 sets of 10











Then move on to medicine ball throws. There are 3 main throws you should try.

1. Overhead backwards: Stand with your feet shoulder with apart, squat down with the ball in your hands hanging between your legs, and toss the ball over your head backwards from that position. Upon releasing the ball your body should be at full extension. Do 1 set of 10
2. Lunge and Pass: Lunge with right foot in front while holding the ball at chest level. Push/throw the ball to your partner. When you throw you should stand up out of the lunge; focus on pushing off that front foot. Land with the opposite foot in front (so in this case land with the left foot in front). Do 10 each leg
3. Double leg forward: Stand with your feet shoulder with apart, squat down and jump forward. As soon as you complete the jump forward throw the medicine ball underhanded to your partner.


Happy sweating,
Dominique