printable medicine ball exercise chart

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Repeat. [email protected], 1. Jump your feet forwards again, stand up, and press the ball overhead. 0000009554 00000 n Follow that by planting your feet wide and gently twisting your trunk from side-to-side for 30 seconds. Practice working in both directions changing every 10 – 20 reps. Muscles used: Shoulders, Upper Back 2) Sit back in squat position, keeping chest lifted and lower ball to floor. “During the lunge be sure to keep weight in the heel of your front foot to protect your knees,” says Scott. Step forwards with your right foot into a lunge, lowering until both knees are bent at 90° while rotating your torso to the right. 0000003254 00000 n

Medicine balls have been around for almost 3,000 years when Persian wrestlers trained with bladders that were filled with sand. 0000267140 00000 n

Great for the core muscles and challenges your cardio too!

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0000311911 00000 n Still holding the medicine ball overhead, swing the right leg forward and bring the medicine ball down towards the toe. Liven Up Your Training With These Slam Ball Exercises, Adding throws to your training can help you develop power, strength and a rock-solid core. 1) Stand with feet hip width apart holding ball in two hands up over right shoulder.

It can feel very strange at first but once mastered  it is a very effective exercise for the entire body.

3) Twist the ball to your right hip bone, keeping body centered. Listing online classes on your resume is a definite do.

Bring the med ball back in as you slide the left foot back to start, keeping the right knee bent the entire time. 0000698106 00000 n 0000006313 00000 n Medicine balls range in size from 1 pound up to over 30 pounds.

Summary: Similar to the medicine ball squat exercise but this time you step to the side before descending into the squat. Ensure you have mastered the other squat variations before moving onto this one. Fitness, Workouts by Type, Strength Workouts, Total Body Workouts, Training Advice, Training Tips.

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0000004219 00000 n The weight of the ball can be used in a traditional way to increase the intensity of a strength exercise (i.e.

Lie down on a step or bench and hold a medicine ball straight up between both hands. Stand back up while tossing the ball in the air and repeat for 1-3 sets of 10-16 reps. WEIGHTED RESISTANCE TRAINING: holding a med ball at your chest for a squat) or put the ball in motion with nearly any exercise to simultaneously add weight and challenge the core (i.e. trailer <<3C3486C818A44D44AEFBE09315E52C93>]>> startxref 0 %%EOF 128 0 obj <>stream

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Step forwards with your right foot and lower until both knees are bent at a 90° angle.

Medicine Ball exercises are excellent for all levels of conditioning from complete beginners to the experienced athlete. VERSATILITY OF EXERCISE BALL CHAIRS BURST RATE CHAIR DESCRIPTION MATERIAL LOAD RATE 300 lbs. Summary: The lunge is a demanding movement but well worth the effort because it not only conditions the legs and buttocks but is also very cardiovascular. 0000004174 00000 n Here's what you need to know, The Best Medicine Ball Exercises For All Levels Of Gym-Goer, Blast your entire body with these beginner, intermediate and advanced medicine ball exercises, Condition your entire body by throwing your balls against the wall, Build power and reduce stress with this baller move, Ski Exercises To Get You Ready For The Slopes, Prepare for the rigours of the downhills with this workout from personal trainer Jamie Lloyd, With benefits ranging from power to hypertrophy, it’s time to embrace the sphere factor, The Women's Fitness Guide To Oblique Exercises, Want a more sculpted stomach in time for summer? Don’t make the mistake of bending your lower back at the bottom of the squat position. It might feel awkward at first, but before long it’ll become fluid and when it does it’s mighty enjoyable. 3) As you stand back up, reach the ball back up over right shoulder.

Learning web development now seems to be the trend. His patients would throw the balls back and forth as part of their injury rehabilitation.

For one, chucking a med ball around can result in stronger joints, especially the rather injury-prone shoulder joints. Stand holding a medicine ball in front of you at chest height – the further you extend your arms, the harder this exercise will be.

1) Stand with feet hip width apart, knees slightly bent and hold the medicine ball with two hands in front of your chest. 0000498046 00000 n Try These Safe Cardio Workouts, 19 Effective Cardio Exercises for a Gym-Free Workout, 9 Best Glute Exercises for a Stronger Butt, Lower Body Superset Workout for Challenging the Glutes, Hips and Thighs, Work Your Core With These Creative Exercises on the Ball, Work Your Upper Body in a Short and Efficient Workout, High-Intensity Home Cardio Workout to Burn Calories Easily, Ramp Up Your Power and Metabolism With Medicine Ball Slams, The 8 Most Effective Exercises for Your Triceps, 12 Tough Lunges for the Hips, Glutes, and Thighs - Step by Step, Strength and Cardio Circuit to Blast Your Fat Away.

“Make sure to keep your weight on your heels for the squat and your elbows soft when extending overhead,” says Scott. Everything has a limit if u doing it in efficient and effective manner. Using them at the right time. The standing leg gets most of the work as you slide the other leg in and out. Place your elbows and forearms on the top of the ball and straighten your legs. If you are looking for a fun new way to workout, go out and get yourself a medicine ball and try this quick medicine ball workout we’ve put together. The players in the study also benefited from improved bench-rep scores and upper-body hypertrophy when they included resistance training alongside their throws. SE Calgary Alberta Canada T2G 4M6 1-800-fitter-1 • Squat, sending the hips behind you, and take the ball to the outside of the left hip.

You'll also work on your balance and hamstring flexibility, making this a great overall exercise. How to do a medicine ball rolling push-up: 1) Begin in a plank position with right hand on top of medicine ball and left hand on the floor. This CrossFit favourite is a natural step up from the medicine ball thruster, so master that compound exercise first. Get exercise tips to make your workouts less work and more fun. 0000026886 00000 n You can perform this exercise walking forwards and alternating sides or keep repeating over the same leg. Living in a revolutionized world, we are all surrounded by means of electronics. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Summary: You can challenge your shoulder stability and improve your single arm chest strength by performing a push up with one hand on a medicine ball.

Kneel on the floor with a medicine ball in front of you. Summary: An excellent warm up exercise that requires a little practice to stop you losing control of the medicine ball.

0000004705 00000 n Add a toss at the end for more intensity. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings

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Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips Aim to work for time – three sets of 30 seconds is ideal.

Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings, Hips Press through the heels and continue to keep the back straight as you stand up, sweeping the weight up and overhead.

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Toss the ball up in the air as high as you can. Stand holding a medicine ball in both hands on the right side next to the hip. 0000004570 00000 n Stand or, if you're sitting, engage the abs and sit tall.

Use a towel to wipe excess sweat from the ball or body to minimize injury risk. (Note: Your hips and legs do not move, your torso rotates slowly side-to-side].

2) Cross your right foot behind your left leg and bend knees while raising arms/ball up to shoulder level. Stand with feet hip-width apart and hold a medicine ball or a dumbbell (suggested weight:  5-12 lbs). [If this is too difficult, bend your knees and place them on the ground.]. Muscles used: Core, Glutes, Quads, Hamstrings, Hips

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Then rest for 10 seconds and move to the next exercise. Excellent for beginners because it acts as a nice counterbalance as you sit back onto your heels.

As your strength develops, increase the weight, so long as your form doesn’t suffer.

This is a great cardio exercise which also challenges your core, a part of the body beginners should work on strengthening before anything else. Don’t allow yourself to arch at the lower back or for your buttocks to drift backwards. Hold a light med ball or dumbbell and place a Gliding Disc, paper plate or nothing at all under the left foot. ����A���m�C ���V. By connecting students all over the world to the best instructors, is helping individuals Keep all the weight in the heel of the right leg. Work on keeping your back nice and flat throughout the movement by keeping your chest up.

Slowly extend your elbows by raising the ball above your head. Try these waist-cinching exercises, Master The Medicine Ball Crunch To Work Your Abs, The key to medicine ball exercises? Article by Healthy Diet,Fitness and Weight Loss. Keeping your legs straight and under control, raise them until they point straight up, pause, then lower as slowly as you can. Stand holding a medicine ball overhead and step back with the right leg into a straight leg lunge.

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Try changing directions every 5 – 10 reps. Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips As you chop down with force your body will have to absorb the movement which can leave you feeling sore (DOMS). 0000261356 00000 n This allows for a different range of motion, allowing you to work different muscle groups more effectively. Hit Your Abs With This Medicine Ball Workout, The 15-Minute Medicine Ball Workout That Challenges Your Core, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. Circle the medicine ball overhead towards the left as you step out with the left leg into a squat.

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