By Brett Stewart
SUPER-CHARGE YOUR exercise session WITH a drugs BALL
Tap the ability of the weighted medication ball to tone all your physique and construct lean muscle tissues and a shredded middle. medication Ball exercises indicates easy methods to use essentially the most precious and flexible health instruments in the market to curve, press, toss and trap your option to stepping into the simplest form of your existence. excellent for rookies and complicated athletes alike, this e-book information medicine-ball routines like:
•PUSH-UPS for elevated upper-body & center strength
•SQUATS , LUNGES & THRUSTERS to construct a powerful robust decrease body
•BURPEES & TOSSES to enhance explosive pace & full-body power
•TURKISH GET-UPS to strengthen flexibility & dexterity
With daily courses and easy-to-follow , step by step routines, medication Ball routines transforms easy strikes into enjoyable, demanding and powerful useful cross-training exercises for total-body health and a ripped physique.
heart-pounding aerobic routines that tone the physique from shoulders to feet.
Read or Download Medicine Ball Workouts: Strengthen Major and Supporting Muscle Groups for Increased Power, Coordination, and Core Stability PDF
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Additional resources for Medicine Ball Workouts: Strengthen Major and Supporting Muscle Groups for Increased Power, Coordination, and Core Stability
Example text
1 Keeping your lower back straight and knees slightly bent, bend at the waist to lower the ball as close as you can to your legs as you descend. Don’t bounce at the bottom of the movement—descend in a slow, controlled manner and maintain your balance. Keep your shoulders back to prevent your upper back from rounding. Pause. 2 Engage your hamstrings and glutes to assist your lower back in raising your body back to start position. That’s 1 rep. 44 Burpee TARGET: Quadriceps femoris (quads), gluteus maximus and minimus (glutes), hamstrings, erector spinae, rectus abdominis (abs), deltoids, forearms, triceps, biceps, gastrocnemius (calves) STARTING POSITION: From an athletic position, hold a medicine ball to your chest with your arms bent.
44 Burpee TARGET: Quadriceps femoris (quads), gluteus maximus and minimus (glutes), hamstrings, erector spinae, rectus abdominis (abs), deltoids, forearms, triceps, biceps, gastrocnemius (calves) STARTING POSITION: From an athletic position, hold a medicine ball to your chest with your arms bent. 1 Shift your hips backward and “sit back” into a squat (see page 34), keeping your head up and bending your knees. At the bottom of the downward motion, lean your weight forward and place the ball on the floor between your feet, engaging your core, chest, shoulders and arms to create a stable base.
If that doesn’t sound like your level of fitness, there’s no shame at all in starting with the Basic program to learn the ropes and build a rock-solid foundation for fitness. Like the Basic program, this routine gets progressively more difficult. The differentiator between the two is the additional tosses, sprints and some advanced movements on the fourth day of the program. I also strongly recommend upping the intensity (see “A Word about Intensity” on page 21) and making each workout count. Completing this program should be difficult yet achievable, and by the end you should feel proud of your accomplishment.