Time to Take Your Medicine
The fitness equipment industry comes out with new innovations monthly, with new ways to blast your abs, strengthen your legs, and sculpt the muscles you want to show off.
That being said, the old-school gymnasium’s standby, the medicine ball, still holds a prominent place in today’s health club. With its simplicity and versatility, it offers its user a wide array of possibilities on the off chance that all your preferred equipment is already in use. Give the following workout a shot; if it does not seem too hard after you have tried it, simply try a heavier medicine ball next time!
MEDICINE BALL BALANCE | Targets: Hamstrings, glutes, shoulders, core, back
Stand tall on your right leg, with left knee bent and left foot off the ground. Hold the medicine ball overhead in both hands for 30 seconds. While continuing to balance on your right leg, move the ball over into your right hand, hold for 30 seconds, then move it overhead into your left hand, and hold for 30 seconds. Repeat the entire process while standing on your left leg. Repeat three times on each leg.
MEDICINE BALL LUNGE WITH TWIST | Targets: Quads, glutes, obliques, chest, shoulders
Stand tall, holding the medicine ball in both hands at chest level. Step forward into a lunge with your left foot and press the ball forward so that your arms are straight; be sure that your knee doesn’t go past your left foot. Once there, twist to the left in a steady, controlled motion as far as you can, keeping your arms extended. Return back to center. Repeat twisting to the left for 30 seconds. Stand up, lunge forward with your right foot and repeat twisting to the right side twice for 30 seconds. Do three sets with each leg.
MEDICINE BALL SQUATS |Targets: Quads, glutes, core, shoulders
Stand tall, holding the medicine ball in both hands at chest level, feet slightly wider than hip-width apart. Squat down, with the motion starting in your hips as if you’re sitting back in a chair; keep your weight back in your heels, your chest up, and your knees behind toes while dropping your hips down until they’re parallel with your knees. While squatting down, engage your core and press the medicine ball out in front of you, away from your chest. Push through the glutes and stand back up, bringing the ball back to your chest. Do 30 seconds on, followed by 30 seconds of rest, and repeat three times.
MEDICINE BALL SQUAT WITH VERTICAL STRAIGHT-ARM EXTENSION | Targets: Quads, glutes, shoulders, back
Stand with feet wider than hip-width apart and hold the medicine ball in both hands down around your hips. Squat down, keeping chest up, and tap the ball to the floor in between your feet. Push through glutes, stand back up, and simultaneously swing arms up towards the sky (keep them straight the entire time). Do 30 seconds on, followed by 30 seconds of rest, and repeat three times.
MEDICINE BALL WOOD CHOP | Targets: Quads, glutes, obliques, shoulders, back
Stand tall with the medicine ball in both hands in front of your chest and feet slightly wider than shoulder-width apart. Lunge down toward your left foot, reaching the medicine ball towards your toes. Then, push off your left foot to stand back up and pivot on your toes while swinging medicine ball diagonally, reaching the ball up over your right shoulder. Repeat for 30 seconds on this side, then rest for 30 seconds. Perform the movements for 30 seconds on the opposite side (lunging down toward your right foot and swinging ball over your left shoulder), then rest for 30 seconds. Do three rounds.
By Nicole Smith | FitMe Wellness