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

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

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 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

triceps extensions/calf stretch
biceps curls balancing on one foot
ball in front and lift up to one side, alternating

adductor raises

abdominals:
supine, ball between knees, hip raises
ball at pelvis, knees bent, one hand supporting head, roll ball up legs with fingertips. 
crunches with ball outside leg
seated, ball out in front and up, roll half way back, come up (try bouncing ball on the up)
above for obliques
ball between knees, tighten and release abs
roll half way back, hold balance and toss ball from side to side
full roll ups