Medicine Ball (Full Body)
“New Move Monday” has been in hiding for a while–it’s time to re-emerge! When Candace was in town a few weeks ago, I put her through one of my typical workouts. We taped one of my favorite active rest/plyo moves so I want to share it with you!
When I do my weight routine, it is rare that I just walk from exercise to exercise. I like to keep my heart rate up high, and work in an interval in regards to my heart rate. I add plyo/cardio bursts, or active rests, in between each exercise, or each circuit. This is one of my favorite ones that also works on my coordination!
Remember–slow it down to modify. You may just tap right and left until you get the hang of it. Land gently each time!
There is no right or wrong as to how to do these. You can count and do “x” amount of taps, or do them for seconds. I do them until I feel like I can’t breathe anymore. (Nice, right? :))
If you can’t see the video, click here
I didn’t get a chance to do New Move Monday. You name it, it happened. But that’s ok, because I figure that you might have an interest in seeing exactly what I did for my real life workout! I exercise at a college gym and I honestly think the dudes in there think I’m insane. I don’t talk to any of them because I get in my own zone, but I know they have to wonder why this blonde tries to rule the roost in there. HA!
(I’m not going to explain these moves, so if you are curious what some of them are, ask in comments and I can explain further)
The honest truth is EVERY SINGLE workout of mine is different. Every one. I don’t walk in with a plan but I do walk in with different parts I want to focus on, or a new exercise I want to try. I also enjoy doing exercises at the gym in pair combinations. So I’ll do one exercise and then quickly move to another, then go back to the first and repeat. Remember, I’ve decided to take it up a notch this month, so I’ve been hitting it hard and heavy.
If I used weights, I noted it. Also 2×12 would be read 2 sets of 12 reps.
Today’s Workout: April 23, 2012
2 miles on treadmill. 6.5mph .5% incline
♦ 2×14: kettlebell swings (18 lbs)
♦ 3×10: incline chin-ups
♦ 3×20 sec: skater hops & tap (PLYO BURST)
♦ 3×12 chest press pulley machine (10lbs each side??)
♦ 3×10 single leg hip thrust (my new fave move)
♦ 2×12 tricep kickbacks
♦ 3×8 Combo: traveling push-ups, plank jacks, mountain climbers (cardio burst)
♦ 3×12 wall balls (12 lbs)
♦ 3×12 wall jumps (Plyo Burst)
♦ 2×10 single leg dead lifts (20lbs)
♦ 2×12 bicep curls (12 lb each arm)
3×12 Combo: leg raise/oblique crunch on leg raise machine
2×12 punch up punch out (on my muffin-top makeover)
Basically, I was am toast. I realize that this looks like a lot, but it took me about 65 min from top to bottom. I don’t take a ton of time to rest in between exercises as I like to keep my heart pumping.
So. What did you do today for your workout?!
*Note: My strength day workouts aren’t always this intense or involved. I was “feeling it” today and went for it. Plus I was due for a good one! :)
There aren’t many people who enjoy doing tricep dips. They are difficult, but they are very effective. Here is a twist on the basic tricep dip. Remember, you can take a basic exercise move and add something to it to take it to a whole new level!
(Instruction below picture)
Find a location that gives you some area to lower and lift your body where you can sit. Start with the medicine ball on the ground below your feet. Straighten your arms. (Baby swing in the background, optional. :))
Lower down a few inches. Keep your body close to the step that you are sitting on as you lower. Think of the shoulders drawing AWAY from the ears, the chest open and lifted. Press into the heel of the hands as you bring yourself back up. Repeat.
If you are crazy want to kick it up a notch, try doing this with ONE leg. The concerned look on my face was not made up for this picture. :)
REPS: 2-3 sets of 8-12 dips
Do for time! See how many you can do in 30 or 60 sec and try to improve each time!
Are you a runner? Try this exercise out!
Do 2 sets (1 set works both legs) of as many reps as it takes to feel a burn. This will differ with everyone and how heavy of a ball you use.
You can do alternating single lifts, or stay on one leg and complete the set!
(If you can’t see video, click here)
I used to do this move all the time about 6 years ago and it zapped my legs and abs in shape in no time. I forgot about it, but then pulled out my medicine ball the other day and it came back! I am using an 8 pound med ball, but I’d recommend anywhere from 4-6 pounds. If you don’t own a medicine ball, grab one dumbbell and use it!
(Pictures below description)
Grab the ball and stand with one foot against the side of the knee. (To modify, keep the foot on the floor beside the ankle) Keep the chest lifted and the abs strong!
Here’s the tricky part. Move the ball down towards your ankle while standing on one leg. It’s like you are making a half of a circle. As you move your arms down towards the ground, the standing leg will bend into a small squat. The non standing leg kicks back.
Stop once you get to the position below. Press firmly into the standing leg and and then reverse the half-circle back to the starting position. Really press into the leg that’s holding you. Use your abs to lift you back up. *Try not to leg the non-standing leg touch the ground at any of it!!
Here is the view from the back.
Back leg starts to extend toward the back.
Ending position, then reverse the circle
This should be a nice SMOOTH, controlled motion. It’s hard to really see the move in still pictures, but just think of making a half circle with the arms and the medicine ball.
Do 2-3 sets of 8-10 on EACH leg! (Do 8-10 reps on one leg first, then move to the other leg)
If you’ve seen a medicine ball before, you may have looked at it, then quickly walked away thinking that it must be a piece of equipment for athletes only! Do not fear! These weighted balls are a GREAT addition to your home gym and your workout routine. They come in many varieties–handles, no handles, small, large and a variety of pounds. They don’t take up a lot of space and will last you a long time. Not only are they great for abdominal exercises, but upper and lower body as well.
The exercises performed below are done with an 8 pound ball. If you do not have a medicine ball, you should be able to grab one weight and complete the exercises. (although some of the moves may not be as comfortable)
(Fun Fact: I was 14 weeks pregnant with my daughter in these pictures and my photographer was Courtney from WomenLivingWell!)
Alternating Side Lunge w/Chest Press: Grab the medicine ball and stand with feet a little further than hip width apart. Lunge to the right as you press the ball in front of you with both hands. Bring the ball back to your chest as you come center with your body. Lunge to the left and press the ball out again. Bring back to the chest, with body coming center. Keep the chest lifted and high! REPS: 2 sets of 8-10 reps (1 rep is going to the right and then the left)
Hinged-Over Lift: Take the medicine ball in both hands. Hinge over from the waist and keep your knees soft. It’s almost like you are in a small squat. (Do NOT break the torso). Take the ball and lift it up to where your biceps meet your ears. (see picture above) Then bring back to starting position. Keep the gaze to the floor the whole time and be sure to stay squatted and hinged. (Sounds major, eh?) ADVANCED: As you lift your arms up and down, press the ball with your hands. REPS: 2 sets of 12 reps
Platypus Walk: Grab the medicine ball and lift it with both arms above the head. Take your legs and turn both toes out, away from the body, as opposed to having them face forward. Squat down slightly. Walk up on a 4 count (“right foot, then left foot, right foot, then left”) Then, walk back on a 4 count. Keep the hands lifted and the rear end in a slight squat. It will feel a little odd, but have fun with it! REPS: 2 sets of 12 reps
Tricep Extension: Grab the medicine ball with both hands and lift it behind your head. Lift the ball above your head, then return it to starting position, as pictured above. (Be sure to keep your elbows “in” as opposed to flaring out to the sides.) When you lift the ball up, think PRESSING your wrists up thru the ceiling. (this will help engage the tricep muscle) Be sure to keep the abs and lower back supported by drawing in the abs towards the spine. REPS: 2 sets of 12 reps.
Shoulder Bridge: Take the medicine ball and go to the floor. Lay on your back and put the ball underneath your feet. Drop and lift your rear end while you keep your feet on the ball 8 times, then hold the rear end in the air for an 8 count. Relax and repeat that cycle 2-3 times. ADVANCED: Lift the right leg up, then take it back down to the ball, then lift the leg leg up and bring it down. Repeat. Do 8 times, 2-3 sets.
Oblique Twist: Grab your medicine ball and sit down. Plant your feet firmly in the floor about hip width apart. Hold the ball at your chest and begin twisting right and left with control. Keep the chest lifted (don’t sink) and shoulders away from the ears. The elbows should be close to your body as if you are knocking someone out at your hips. Exhale as you twist right and left. ADVANCED: Lean back slightly as you twist. Try lifting your feet off the floor a few inches while maintaining balance! REPS: 12-15 reps 2 sets
Lower Ab Drop: Grab your medicine ball and lay down. Put the ball between your knees and extend your legs into “chair pose” (see picture) Keep your head to the floor and put your hands to the side on the floor. Inhale, then exhale and with control, drop your legs to where your toes almost touch the floor and return them to starting position. Do NOT collapse the legs. Keep them extended. Repeat. ADVANCED: Lift your head and put both hands behind your head as you do the move. REPS: 10-12 reps 2 sets