03 Feb Quickie Full Body Medicine Ball Workout
Quickie Full Body Medicine Ball Workout
Are there days when you just don’t have time to workout or you simply aren’t in the mood? I know… I have those days too, but sometimes I feel like I have to do SOMETHING. And really, with this quick full body medicine ball workout, there really aren’t any excuses. You don’t have to drive anywhere, and you can be done in less than 7 minutes! C’mon, let’s just get it over with!
Medicine Ball Push Ups
Start in push up position with one hand on the medicine ball and do 12 reps on one side, switch and do 12 reps on the other side.
Medicine Ball Tricep Push Ups
This one is a bit of a toughie if you’re not used to it. Place both hands on the ball and push up, keeping your elbows in close so that you’re working your triceps. Aim for 12 – 15 repetitions.
Medicine Ball Hamstring Curls
Get in Bridge position, with your hands directly underneath your shoulders, lift your body up, place one foot on the ball (the other knee is bent with foot on the floor) and pull it in, focusing on your hamstring. Do 12 – 15 reps on one side and then switch to other leg for 12 – 15 reps. Now, place both feet on the ball and pull it in, really feeling it in your hamstrings. This should burn!
Medicine Ball Side Lunges
Holding the medicine ball, side lunge to the left, keeping your knee in line with your heel, tap the ball down on the ground, rotating sides each time. Try doing 10 on each side.
Medicine Ball Shoulder Push
Stand shoulder width apart, take ball over head and push as hard as you can as if you’re going to throw the ball on the ground, and bring it back up. This exercise is great for your shoulders!
Medicine Ball Cardio (toe taps)
Place ball right in front of your feet and do tiny little jumps tapping on the ball. Start out with 25 and work yourself up to 50!
Medicine Ball Shoulder Push with a Plié Squat
Just like the shoulder push exercise above you’re going to do the same thing, only add a plié squat, keeping your knees out and in line with your heels.
You’ve got to feel better now that you did this! You can buy medicine balls with different weights; I always like a range between 10 – 12 lbs. There are no magic number of repetitions; just do what is intense for you!
“Be Happy…Be Healthy…Be Fit!”
– Natalie Jill
To learn more about my exercises that you can do anywhere, using your own body weight, checkout my REV4 DVD HERE.
Give me 7 days to teach you the habit to change your life forever! Get your 7 day jump start on HERE
