Warm-Up 1 minute: Begin by lightly jogging for 30 seconds. Because you're doing this one arm at a time, you'll also engage the core to keep your spine straight and your balance intact. 0000014731 00000 n Thank you, {{form.email}}, for signing up. The standing leg gets most of the work as you slide the other leg in and out. 0000126164 00000 n Run on the spot, driving your knees up towards your chest. You're involving both the upper and lower body and the addition of a light weight will really get the sweat flowing, all while working on balance and upper body endurance. Hold the medicine ball in both hands, with your arms bent and elbows forward. You can also add some fun and intensity by throwing the ball to someone after you extend the arms, an explosive movement that will really challenge your arms. 5 Medicine Ball Exercises Anyone Can Do. Because this move is low impact, you'll also protect your joints while getting a great workout. 3) Step back to center drawing ball back to center. Online schooling is a good option if you do good time management and follow a well prepared time table. How to do a medicine ball lunge with rotation: 1) Stand with feet hip width apart holding ball directly in front of your chest. 0000011788 00000 n Aim to get your thighs parallel to the floor. It’s a particularly good move for your core because you’ll increase the challenge to your balance as you shift the weight during the lunge. You can add a jump at the top for a greater cardio challenge.”. 0000098623 00000 n Stand holding a medicine ball overhead and step back with the right leg into a straight leg lunge. Definitely not one for the beginner and a good warm up needed beforehand. 0000565886 00000 n 0000122244 00000 n Keep the torso upright throughout the exercise and avoid rounding through the spine. Copyright © 2020 GB Personal Training Ltd . All rights reserved. printable medicine ball exercise chart provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. 0000640843 00000 n Repeat for 1-3 sets of 10-12 reps, switching sides for each set. Hinge at your hips to lower the ball towards the floor, then explode upwards and throw the ball up and over behind you. Twist your torso to throw the ball at the wall, then catch it and rotate back to the starting position. Continue to squat and toss for 1 minute, then rest for 10 seconds and move to the next exercise. 0000012821 00000 n This dynamic exercise is great for working the entire body with a focus on the abs and the obliques. Use the medicine ball to propel you up from the bottom position. This squat and swing is a great warm up for the entire body, engaging the glutes, hips, thighs, arms and core as you move from side to side. Lie faceup and extend your arms in front of you, holding a medicine ball with both hands. 0000634852 00000 n Use a lighter medicine ball if you're warming up and move to a heavier one for more intensity. Use the medicine ball to act as a counterbalance as you perform the exercise. Summary: Think of a soccer throw and you will understand the movement here. 0000605742 00000 n 0000004750 00000 n Keep your feet in the same position throughout the entire exercise. Stand or, if you're sitting, engage the abs and sit up with good posture. Bring the ball back down and then lower the arm to starting position. To perform the wall ball, stand a couple of steps back from the wall, holding the medicine ball by your chest. Online coding courses are so important, there are hundreds of courses to choose from, and they range in quality quite dramatically. Then jump your feet back to land in the top of a press-up position, balancing on the ball with your hands.

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