Medicine Ball Workout #2

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Add cardio and use a medicine ball for intervals.

Reach up/squat down, slowly then double time.

Bend knees as in a squat position.  Pull ball into chest 8X, alternate pulling shoulder blades back 8X.

Lunge and throw.

Step touch, toss ball from hip up to opposite shoulder, lift, lower, drop.

Squat, one-legged, ball near shoulder.

Triceps
Biceps balancing on one leg

Power squats (at end of step, squat 1-2-3, mambo back)

Ball in front and lift up to one side, alternate.

Squat and add a side raise, knee up, kick forward, hip extension.

Balance on one foot and hold ball up over head.  Tilt to one side, tall, other side, tall.

Squat with ball overhead.

Lie on back, ball between knees, hip raises (bridge position)
adductor raises resting ball on thigh

Abdominals:
1.  crunches with ball outside extended leg
2.  sit, knees bent, half roll back, come up and bounce ball, try obliques
3.  lie back, calves parallel with floor, ball between knees, tighten/release abs
4.  roll half way back, crunch, toss ball side to side, try balancing with feet off the floor
5.  full roll ups, supine, arms back and legs stay pressed to the floor, use abs and roll all the way up and roll back down