Medicine Ball Workout #1

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This is a combination cardio and strength training, medicine ball workout done at the Aerobic Spot.  In fact we just did this today, 3/4/08.  Enjoy!  Connie

Cardio Pattern with Medicine Ball:

• step touch singles with ball going from shoulder to shoulder 4X

• step touch singles with ball down and pulling back and up to the side 4X

• double step touch pressing ball down and pulling up (washboard) 2X

• double step touch tossing ball once while going right, once while returning to left

Reach up/squat down

Cardio Pattern with Medicine Ball:

• heel digs forward, pushing ball forward at shoulder level

• toe taps back, pushing ball down

• knee lifts with ball going toward ceiling (singles then doubles)

• the finished pattern:  2X heels, 2X toes, then, single, single, double knees

Deep squat and hold for 3 counts, up on 4

Lunge and throw

Power squats (quick 4X) and jump up on each count of 4

Step touch, as you step touch toss ball from hip up to shoulder, lift ball, lower and drop

Squat, one-legged, ball at shoulder

One legged squat off the step, then try:  abduction as you come up and reach ball overhead

Triceps/Biceps/Shoulders:

• Triceps extensions/calf stretch

• Biceps curls balancing on one foot

• Ball in front near pelvis and lift up to one side, alternating

Adductor raises on the floor medicine ball resting on inner thigh during the lift

Abdominals:

1. supine, ball between knees, hip raises

2. ball at pelvis, knees bent, one hand supporting head, roll ball up legs with fingertips. 

3. crunches with ball outside leg

4. seated, ball out in front and up, roll half way back, come up (try bouncing ball on the up)

5. roll back half way, then rotate, bring elbow close to the floor

6. ball between knees, tighten and release abs

7. roll half way back, hold balance and toss ball from side to side

8. full roll ups