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  • Medicine Ball Work Out Routines

     

     

     

     

     

     

     

    Back to basics, here are a few workouts involving the medicine ball as seen in Men's Health Magazine.   These work outs are sure to blast your abs and core!

    The old-school way to get your body in game shape

    Perform this routine at the end of your regular workout or as a stand-alone  workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can  purchase at .) Do 20 repetitions of each exercise in the order shown. Complete  the routine as a circuit, doing 1 set of each movement in succession and without  resting. Too easy? Rest 60 to 90 seconds and do the circuit again.

    1. Big Circles Standing with your feet shoulder-width  apart and knees slightly bent, hold a medicine ball with your arms extended directly above your  head [A]. Without bending your elbows, rotate your arms  counterclockwise [B], using the ball to draw large imaginary  circles in front your body [C, D]. Do 10 circles, and then  reverse direction to clockwise and do 10 more.

    2. Woodchopper Stand with your feet just beyond  shoulder-width apart. With your arms nearly straight, hold a medicine ball above  your head [A]. Now bend forward at your waist and mimic  throwing the ball backward between your legs—but hold onto the ball the entire  time [B]. Quickly reverse the movement with the same intensity,  and return to the starting position. That's 1 repetition.

    3. Standing Russian Twist Hold a medicine ball with  both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and  your torso as far as you can to the left [B]. Then reverse  direction: Pivot on your left foot and rotate all the way to the right. That's 1  repetition.

    4. Squat to Press Stand holding a medicine ball close  to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body  until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and  push your body back to the starting position as you press the ball over your  head [C]. Lower the ball back to the start. That's 1  repetition.

    5. Medicine-Ball Situp Grab a medicine ball with both  hands and lie on your back on the floor. Bend your knees 90 degrees, place your  feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a  sitting position [B]. Lower it back to the start. That's 1  repetition.

    6. Rocky Solo Sit on the floor with your legs  straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind  you [B]. Then twist all the way to your left and pick the ball  up and bring it back to the starting position [C]. That's 1  repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this  time start by twisting with the ball to your left.

     

    7. Toe Touch Grab a medicine ball, lie on your back,  and raise your legs so they're straight and perpendicular to the floor. Hold the  ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms  and torso until the ball touches your toes [B]. Lower yourself  back to the starting position. That's 1 repetition.

    8. 45-Degree Twist Grab a medicine ball and sit on the  floor. Lean back at a 45-degree angle, raise your legs and feet off the floor,  and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and  your torso as far as you can to the right [B]. Then reverse  direction, rotating all the way to the left. That's 1 repetition.

    9. Suitcase Crunch Lie on your back with your legs  straight. Use both hands to hold a medicine ball above your head and barely off  the floor [A]. Simultaneously raise your torso and bend your  right knee toward your chest as you bring the ball over your knee and toward  your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.

    10. Diagonal Crunch Grab a medicine ball and lie on  the floor with your legs straight and spread wide. Roll onto your right hip and  hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and  then touch the ball to the floor between your legs [B]. Lower  your body, but instead of rolling back onto your right hip, roll onto your left  and hold the ball at 2 o'clock above your head [C] before you  repeat the movement. That's 1 repetition. Repeat, alternating back and forth in  this manner.

    To purchase a medicine ball and start your work out please check out our store!

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