Grab A Medicine Ball For A Fun Workout Variation
Looking for a fast and fun way to get in shape without using free weights? It’s time to consider the medicine ball.
Medicine balls can be used in a wide variety of different ways to strengthen your entire body while helping you boost your metabolic rate and burn fat quickly as well.
The great thing is that many moves that you’ll do with a medicine ball will also get your heart rate up and keep it there, providing key cardiovascular benefits as well.
Let’s go over what you need to know about doing a medicine ball workout and then provide you with a quick and simple workout that you can do on your own.
Pick Compound Exercises
First, just like when planning any normal workout routine, you’ll want to try and pick compound movements as often as possible.
This will help you gain a maximum amount of muscle strength as you do each exercise while also ensuring that you keep your calorie burning on high at all times.
You can still do exercises like squats, step-ups, lunges, and so forth all using that exercise ball as an external source of weight.
Use The Medicine Ball For Destabilisation
Next, you’ll also want to consider using the medicine ball to destabilise the body.
For instance, you’ll notice push-ups on the ball listed below. This is a great way to really work the chest muscles while calling the abs into play as well.
It takes the traditional push-up exercise and adds a much greater element of challenge into the mix.
Be sure when doing any moves balancing on the ball that you are always keeping the spinal column as tight as possible.
If you aren’t, you could be putting yourself at risk for lower back pain.
Add Twisting Movements
Finally, the last important tip to remember when forming your medicine ball workout is to try and incorporate some twisting movements into the mix as well.
You’ll see this below in twisting lunges as well as twisting side to side touches.
The medicine ball works perfectly for this type of movement pattern since you’ll be holding it with two hands.
By doing these twisting movements, you’ll bring the oblique muscles into play to a large degree, ensuring that you get full core activation.
Your Medicine Ball Workout
So now that you know the theory behind your medicine ball workout, below you’ll find a complete medicine ball workout.
This workout is designed to hit every single muscle group in the body, so as such, can be done two or three times per week, with a day off between sessions for recovery.
Or, simply add it into your normal strength training program, being sure that you do have that day off before and after for recovery purposes.
As with any workout, be sure to do a good warm-up and cool-down before and after each session.
Medicine Ball Sumo Squats – 2 sets of 20 reps
Push-Ups With The Hands On The Medicine Ball – 2 sets of 15 reps
Medicine Ball Twisting Lunges – 2 sets of 10 reps/side
Medicine Ball Shoulder Press – 2 sets of 15 reps
Overhead Medicine Ball Step-Ups – 2 sets of 15 reps
Medicine Ball Bent Over Rows – 2 sets of 15 reps
Medicine Ball Twisting Side-To-Side Ab Touches – 2 sets of 10 touches per side
Medicine Ball Supermans – 2 sets of 10 reps
Next time you’re feeling a little bored with your normal workout routine, make sure that you consider giving this one a try.
It’s a fast and effective way for anyone to get into great shape without needing much equipment to do so.