This workout is on the ball

It’s all very well trying out the latest weird and wacky bits of kit in a bid to keep your body guessing. But the traditional dumbbells, barbell and medicine ball have stood the test of time for a reason. 

So if you’re on the lookout for new pieces of kit to switch up your session, don’t forget you can spice up your moves with the tried-and-tested medicine ball, too.

We’ve selected three of our favourite ways to use a medicine ball to keep you focused, engaged and challenged.

HOW TO DO IT

Perform these three moves back to back in a circuit-style format. Once one set of each is complete, take a 30-second rest and repeat for the allotted sets for your level, with 30 seconds rest in between each. Always use the heaviest medicine ball you can manage while maintaining good form throughout.

Beginner: 4 x 10 reps

Intermediate: 4 x 15 reps

Advanced: 5 x 15 reps

1. 3-POINT RUSSIAN TWIST

This workout is on the ball

Areas trained: Stomach, sides

Technique: Sit on floor holding ball close to you with your feet just off floor and upper body slightly reclined. Twist upper body to the left, bringing the ball toward the floor, then twist the other way reversing the movement. Extend your body, taking the medicine ball from the floor behind you.

2. LUNGE WITH WOODCHOP

This workout is on the ball

Areas trained: legs, bottom, sides, core, shoulders.

Technique: Hold a medicine ball with your arms extended above you. Take a large step forward with your right leg, and bend both knees to about 90 degrees with the back knee just above the floor. At the same time, twist your upper body to bring the medicine ball down to your left side in a diagonal motion. Push back up and repeat on the opposite side. Alternate sides for each rep.

3. MEDICINE BALL TRANSFER PRESS-UP

This workout is on the ball

Areas trained: Chest, rear, upper arms, core and shoulders

Technique: Start in plank position on your hands with one hand on top of a medicine ball. Bend your arms to lower your chest as close to the ground as you can. Push back up to the start, then roll the medicine ball across to the opposite hand with the body still in plank position. Repeat on this side and alternate for each rep.

SAFETY TIP: Keep body in a straight line by engaging your core.


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