The first day of the work week can be one of the most difficult days to get motivated for a work out.
The solution: Keep it simple. The less thought you have to put into your workout, the more likely you are to do it.
Here is an entire workout you can do without even leaving your house. You will only need one piece of equipment. I incorporate at least one of these medicine ball exercises into every routine I design. These movements allow almost every muscle in your body to be targeted and build not only strength but also, flexibility. Here are a few of my favorites:
The Woodchopper – Start with your feet spread approximately shoulder width apart. Hold the ball high over head with both hands. Bring the ball down swinging it like an axe, coming between your legs. Maintain control all through the swing, not allowing yourself to get wildly out of control. Go back to the top position and repeat until you have done 20 reps.
The Squat Press – Hold the ball in front of you at chest level with both hands. Bend deeply at the knees. Now quickly stand to an upright position while extending both arms high about your head. The movement looks very similar to shooting a basketball. Do 20 reps.
Weighted Ab Crunches – Using the medicine ball for weight on your chest, do abdominal crunches lifting your head and shoulders. Do a minimum of 20 reps.
Seated Twist – Sit down on the floor with your legs in front of you. Holding the ball extended directly in front of you twist your body slowly side to side. Go as far as your range of motion allows. Do 20 reps to each side.
Toe Touches – Lying on your back bring your legs up to a 90 degree angle. With the ball held straight out behind you on the floor, lift with your arms and shoulders bringing the ball up to touch your toes. This one will give you a great burn. Do 20 reps.
Circles Swings – One of the most basic of the medicine ball workouts movements is the circle. Stand with your feet shoulder width apart. Hold the ball in both hands, down in front of your. Now with complete control bring the ball in a full circle going to the left. Once you are at the bottom reverse and go to the right. Complete 20 reps in both directions.
These exercises are simple movements that have added resistance due to the addition of the medicine ball. The movements should be easy on your joints and not add an uncomfortable amount of stress to your body. Let me know what you think or feel free to ask me any questions you may have!
Happy toning and safe tanning!
*Bobbie
