While it's absolutely possible to get in a great full body strength session with using only your bodyweight, it's good to have a set of dumbbells, a kettlebell, resistance tube or a medicine ball at home to use once in a while. Some time ago I made a little shopping tour in Play it Again store in Concord and I invested in a bunch of good stuff.
These things are expensive though, so I'm going to complement my little home “gym” later. Two things I knew I had to get though were a couple of kettlebells and a medicine ball. I've been using both at least three times a week for my outdoors or at home strength sessions since getting them.
Today I bring you a fun medicine ball workout that consist of six exercises and works on your whole body. It's fun and versatile, so you won't get bored!
Here's what I did.
Complete five rounds of the following, 12 reps of each exercise and 30 seconds of last exercise.
1. Med Ball Thrusters with Throw. Start out holding the medicine ball on your chest level. Go to a deep squat, making sure your knees and toes are pointing to the same direction and that your knees don't cave in. Explosively come up to stand and bring your hands up as well, throwing the ball into the air. As you catch the ball, immediately go back into squat. Repeat.
2. Crunches with Med Ball Throw. Sit down on the mat or floor, holding the med ball in your hands on the chest level or a little bit below. Lift your upper body and your bent legs simultaneously up. As you come up, throw the medball in the air. As you catch the ball, immediately lower your upper and lower body, straightening your legs. Repeat.
3. One Arm Med Ball Thrusters. This is similar to the first exercise, but this time, you hold the ball on the fingertips of your one hand. You won't throw it in the air as you come up from squat to standing position. Or, if you can do it without dropping the ball, go ahead! Repeat, then do the same with the other hand.
4. Rolling Push Up. Get into a plank position. Your body should be in one straight line, so make sure your hips won't sink or your butt come up. Your wrists are directly under your shoulders. Place the medicine ball under your right hand. Lower your chest as low as you can, then push yourself back up. Then roll the medicine ball to your left hand. Place your left hand on it and do a push up. Roll it back to the right hand. Repeat.
5. Med Ball Low Throws. Start out with a half squat position. Hold the ball in your hands, keep your hands straight and let the ball touch the ground. Explosively come up, throwing the ball from between your legs up in the air. As you catch the ball, immediately go back into half squat (e.g your starting position) again. Repeat.
6. Scissors with Med Ball. Sit on the floor or mat. Hold the medicine ball in your hands, straighten your arms. Lift your legs up. While holding the medicine ball in your hands, start scissoring your legs up and down – when you lift you left leg, lower your right one, then lift right and lower left. Do that as fast as possible, keeping the core strong all the time. The motion doesn't need to be big. Then, change from up and down motion to side to side. Repeat.
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