By Lauren Denos: 6/17/2015 (Fitness)

One of the things I love most about medicine balls is the balancing that can be done with them. If you do not have a medicine ball you can also use a basket ball, soccer ball or volley ball. Aim for 3 sets of each exercise. If you are really short on time or just need a lighter workout, then do one set of each instead of 3. For the jump roping do as many as you can without stopping on each set or if you are new to jump roping then aim for at least 50 even if you have to stop during the set.

Monday, Wednesday, and Friday

50 Jump Rope Rotations

15 V Ups
Keep your back as straight as possible for this exercise and balance on your glutes when you come up into the V. Exchange ball from hands to feet and back again. If this is too difficult then do this without the ball.

50 Jump Rope Rotations

Balance Planks
I am giving you three options here. One ball, two balls and then two balls with one leg up. However if all of these are too much then do a plank with no ball, or just put a ball under one hand, so you can get used to working on your balance. Hold for as long as you can or do 3 for 10 seconds each

50 Jump Rope Rotations

12 Alternating Balanced Push Ups.
When doing this make sure that you are keeping your back straight and not letting anything sag. If this is too difficult you can always do regular push ups, or, you may wind up only being able to get a couple of these in and then switching to regular push ups and that is fine.


(Advanced Version) Double Ball
If the pushups above are easy for you you can always put a ball under each hand. Always be careful and only do what you can do safely.


Tuesday, Thursday, and Saturday


50 Jump Rope Rotations

12 Squats with Medicine Ball
Yes, I know the picture here is me with paint cans, just imagine that I am holding a medicine ball in between my hands instead. Everything else with the squat is the same. Press through your feet and squeeze your glutes when coming up. The only reason you should be standing back up from the squatted position is because you are squeezing your glutes so hard you have no choice. Imagine that you are making diamonds out of coal, that is how hard you want to squeeze.

50 Jump Rope Rotations

12 Burpee with Medicine Ball
You can add a pushup at the end of this exercise as well if you like. Some people find that addition very hard with the hands so close together on the medicine ball. Do these as fast as you can while still keeping good form, at the end of each rep there is a point where you are jumping, put as much effort into jumping as high as you can, this will really work your muscles in a great way.


50 Jump Rope Rotations

12 One Legged Bridge
If you have a hard time with the balance of this one then you can always leave the leg that would be up in the air, on the ground to help balance you as shown in the bottom picture. For this exercise you want to be squeezing your glutes as you come up into the bridge.

50 Jump Rope Rotations

12 Rotating Lunges
I feel like this is a Harlem Globetrotters move in fitness. It really is very simple, you are going into a lunge and then rotating the ball around the leg that is forward, this is great for coordination. Make sure you do you lunges on both legs and always when you are doing a lunge focus on moving straight down towards the ground with your back knee, you do not want to me moving forward.






 

Welcome!

Thank you for visiting our new site. We look forward to helping you reach your health potential. New articles go up almost daily!

-Lauren