NO DUMBBELLS? NO PROBLEM!
With just an three or five kilogram medicine ball, you can get a quick head-to-toe workout. Do 12 to 15 reps of each exercise, working both sides evenly where required, rest for one minute, and repeat from the top for a total of two sets per exercise.
|| 1. SQUAT PRESS (legs, shoulders, traps, upper chest, core): Hold the ball close to your chest with elbows bent. As you squat, extend your arms in front of you.
2. REVERSE CRUNCH (abs, hip flexors): Lie on the floor with the ball between your knees, legs bent and knees over the hips. Curl your tailbone up, bringing your knees toward your nose.
3. SIDE LUNGE-TOUCH (legs, glutes, inner/outer thighs, back, deltoids): Hold the ball close to your chest. Step to the side, lunging and touching the ball to the floor in front of your lunging foot. Repeat, alternating sides.
4. BICEPS CURL PRESS (biceps, shoulders, traps):Hold the ball with both hands, arms extended
to the floor. Bend your elbows to curl the ball toward your chin, then press overhead; reverse.
5. Woodchop (delts, core, glutes): Hold the ball above and to the right of your head as shown. Twist through your core and bend your knees to direct the ball to the outside of your left calf. Hold, then reverse.
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