Medicine ball workout

Get your cardio fix and target your upper body with this medicine balls/" 10017 rel="nofollow" target="_self">ball workout by Theresa Jenn Lopetrone. 

 

Images by Dave Laus.

 

Complete this routine as a timed circuit or do five rounds (20 reps each exercise).

The gist:

A medicine balls/" 10017 rel="nofollow" target="_self">ball is a weighted balls/" 10017 rel="nofollow" target="_self">ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.

Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine balls/" 10017 rel="nofollow" target="_self">ball will also help improve your coordination, balance and flexibility.

The kit:

You will need a timer and a medicine balls/" 10017 rel="nofollow" target="_self">ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list: 

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week’s progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times. 

For Week 4: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times. 

Tip: For beginners, use a lighter weight medicine balls/" 10017 rel="nofollow" target="_self">ball. For an extra challenge and to increase your power, use a heavier balls/" 10017 rel="nofollow" target="_self">ball.

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