Tuesday, March 11, 2014

Medicine Ball Circuit Workout

Hello, friends. I hope everyone is having a great week! The next few days will be very busy for me-- lots going on with work and life outside of work! When I'm pressed for time, quick efficient workouts save the day. It's so important to move and get your sweat on every day, even when you're tired and your schedule is full. A quick workout might just leave you feeling energized and refreshed-- ready to tackle the rest of your day. 

The workout I'm sharing today utilizes a medicine ball, but dumbbells can be substituted if you don't have one. 

Tips, Tricks, and Explanations

Trunk Swings- Hold the medicine ball at chest height out in front of you. Rotate your torso to one side (keeping hips centered) while your arms are extended out. Rotate back to center. Stand up straight and keep your core engaged!

Wood Chops- With the medicine ball in your hands above one shoulder, step out to the opposite side while swinging your arms down across your body in a chopping motion. Step back and return to your starting position. Keep your core engaged and your back flat!

Squat Toss- Squat down as if you are sitting in a low chair, keeping your core tight, your back flat, and making sure that your knees don’t extend past your toes. As you squat down, toss the medicine ball up into the air, catch it, and repeat the exercise.

Ball Swings- This is like a kettlebell swing. Hinge from your hips with the medicine ball in your hands. While keeping your back flat, drive your hips forward to propel the ball up to shoulder height. Keep your core engaged!

Medicine Ball Push-Ups- Start with your left hand on the floor and your right hand on the medicine ball. Perform a push-up. Shift the ball so that it is now under your left hand and your right hand is on the floor. Perform your second push-up. Continue the process until you have completed all of your repetitions.

Single-Leg Butt Lift- Lying on your back, place one foot in the medicine ball and extend your other foot straight out. Raise your hips to the ceiling, placing your weight on the foot that is resting on the medicine ball.

Rock and Press- This is a basic sit-up with a medicine ball press. As you perform a sit-up with the medicine ball at your chest, press the ball toward the ceiling as you come up. 

Let me know if you try this and of course, ask away if you have any questions. 
Hope you enjoy the rest of the week!

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