Top 10: Medicine Ball

For the next couple of weeks, I'm going to cover 10 various exercise tools and methods, with 10 great moves that goes with each one! To start us out, we are going through 10 great moves you can do with a Medicine Ball! Don't have a medicine ball? Just grab a basketball, soccer ball, or any stiffer ball. The moves will still apply!

-one-

Weighted Boat Rock

Keep the ball between the ankles. Come into a V-sit position.

Carefully rock side to side on the butt cheeks, keeping the abs tight.

 -two-

Big Circles

Start with hands above the head. Keeping your arms straight, rotate

arms around in a circle slowly. Continue in one direction for 10 times, 

then switch directions.

 -three-

Extension Pass

Lie face down, body lifted in a superman and extending the arms

and legs out in an X position. Toss the ball from hand to hand, keeping

the body lifted in the extension. Keep up for 20 sec.

 -four-

Pushups

Place one hand on the ball, and one on the floor, arms wide.

Perform 8+ pushups, and then switch sides.

 -five-

Balancing Burpees

Start in standing position. Squat down, set ball on floor, balance

as you jump (or step) back into plank position.

Jump (or step) both feet back in and stand or jump back into starting position.

 -six-

Toe Touch

Lie on your back, and raise legs straight up. Hold the ball above your head

with your arms straight. Keeping the arms straight, lift your arms and torso until

the ball touches your toes. Lower back down to starting position.

 -seven-

Toe Taps

With ball on the floor, tap the ball with your toe, alternating feet. 

Pick up the pace (think soccer drill) to get your heart racing.

 -eight-

Front Lunge Pass Under

Hold the ball and your chest and stand with your feet together. Take

a wide step forward with your left foot and lower into a lunge. As you lower, pass

the ball from your right hand to your left under your left thigh. Press through

your heel to quickly return to standing, grabbing the ball with both hands. Repeat

on other side. That's one rep. Do 20!

-nine-

Wood Choppers

Start with your feet slightly wider than hip-width, holding the ball at your chest. Twist to one side as you raise the ball over your shoulder. Quickly "chop" the ball down across your body. That's one rep. Repeat 15 times and then switch sides.

-ten-

Throw Downs

Start with hands over head, feet wider than hip width apart. Swing the ball down between

the legs as you come down to a squat position. Swing the arms back up to 

standing, arms over the head to start position.