Med Ball Power Workout
MED BALL WOOD CHOPS
A VERY FUNCTIONAL EXERCISE WHICH STRENGTHENS THE BACK, SHOULDERS, ARMS, CORE AND LEGS!
- BEGIN BY SELECTING AN APPROPRIATELY SIZED MEDICINE BALL. WE GENERALLY RECOMMEND AROUND A 8-10 KG BALL FOR MEN AND A 4-5 KG BALL FOR WOMEN.
- START BY ASSUMING A STANDING POSITION, GRIPPING THE MED BALL WITH BOTH HANDS TO ONE SIDE OF YOUR HIPS. YOUR LEGS BEGIN IN A HALF SQUAT POSITION WITH APPROXIMATELY 45DEGREES OF FLEXION AT THE KNEES AND HIPS WITH YOUR BODY WEIGHT SHIFTED TO THE MED BALL SIDE
- THE MOVEMENT INVOLVES LIFTING THE MED BALL UP AND ACROSS TO THE OPPOSITE SIDE OF THE BODY IN A ROTAIONAL MANNER FINISHING WITH THE BALL ABOVE HEAD HEIGHT, THE BODY WEIGHT SHIFTED TO THIS SIDE AND THE LEGS AND HIPS EXTENDED BEFORE RETURNING TO THE STARTING POSITION.
- THIS EXERCISE IS A VERY USEFUL ONE BECAUSE ITS VERY FUNCTIONAL AND APPLICABLE TO EVERYDAY LIFE. ITS 3 DIMENSIONAL AND CAN BE PERFORMED AT A VARIETY OF SPEEDS. TRY 20 REPS TO EACH SIDE AT A CONTROLLED PACE TO BEGIN WITH AND REMEMBER TO PULL IN YOUR BELLY BUTTON AT ALL TIMES…
THRUSTERS
A VERY AEROBIC FULL BODY EXERCISE THAT STRENGTHENS THE LEGS, CORE AND ARMS AND MELTS FAT !
- BEGIN BY SELECTING AN APPROPRIATELY SIZED MEDICINE BALL (FEMALES 4KG, MALES 8-10KG). THE THRUSTER EXERCISE IS BASICALLY A SQUAT FOLLOWED BY A SHOULDER PRESS AND THEREFORE YOU SHOULD MAKE SURE THE WEIGHT OF THE MED BALL IS NOT TOO MUCH TO PRESS ABOVE THE HEAD ABOUT 20 TIMES
- START STANDING WITH THE MED BALL CLOSE TO YOUR CHEST AND INITIATE THE MOVEMENT BY BENDING AT THE HIPS AND KNEES, LOWERING YOURSELF INTO A SQUAT POSITION. ENSURE THE KNEES TRACK THE MIDDLE OF YOUR FEET I.E. DON’T ALLOW YOUR KNEES TO MOVE TOO FAR FORWARD, INWARD OR OUTWARD, THEY MUST REMAIN ABOVE THE SECOND TOES OF YOUR FEET THROUGHOUT THE MOVEMENT
- NEXT, STAND UP AGAIN, PUSHING YOUR HEELS INTO THE GROUND AND TRYING TO MAINTAIN A STRAIGHT BUT NOT NECESSARILY A VERTICAL BACK UNTIL YOU ARE STANDING TALL AGAIN AT WHICH POINT YOU MUST PUSH THE MED BALL ABOVE YOUR HEAD EXTENDING THE ELBOWS AND STRAIGHTENING THE BODY. THEN RETURN TO THE STARTING POSITION
- TRY AND PULL YOUR BELLY BUTTON IN AT ALL TIMES DURING THE MOVEMENT TO SUPPORT THE SPINE AND TRY TO GENERATE SOME MOMENTUM FROM THE LEGS IN ORDER TO HELP THE ARMS PUSH THE MED BALL AS HIGH AS YOU CAN. APPROPRIATELY SIZED DUMBELLS OR KETTLEBELLS COULD BE SUBSTITUTED FOR THE MED BALL. TRY 20 REPS
EXPLOSIVE MED BALL PUSH UPS
A VERY EXPLOSIVE HIGH LEVEL PRESSUP WHICH DEVELOPS POWER AND STABILITY IN THE UPPER BODY !
- BEGIN BY SELECTING AN APPROPRIATELY SIZED MEDICINE BALL. CHOOSE ONE LARGE ENOUGH TO PROVIDE YOUR HAND WITH A GOOD BASE FROM WHICH TO PUSH. ALSO BEAR IN MIND THAT IF THIS EXERCISE IS DONE ON A MAT OR CARPET IT IS SIGNIFICANTLY EASIER TO STABILISE THE HAND ON THE BALL.
- START BY ASSUMING A PRESS UP POSITION WITH ONE HAND ON THE BALL, THE OTHER ON THE FLOOR. ENSURE YOUR BODY IS STRAIGHT AND CORE TENSED. THIS EXERCISE CAN BE MADE EASIER BY KNEELING BUT AGAIN MAKE SURE YOUR HIPS ARE STRAIGHT.
- DROP DOWN TOWARD THE FLOOR INTO THE LOWER PART OF A PRESS UP AND THEN, AS EXPLOSIVELY AS YOU CAN, PUSH UP AWAY FROM THE GROUND, GETTING YOUR HANDS UP AND OVER THE BALL SO THAT ON LANDING YOUR OTHER HAND IS PLACED ON THE BALL.
- THIS IS QUITE A HIGH PERFORMANCE EXERCISE AND MUST ONLY BE ATTEMPTED ONCE DECENT NORMAL PRESS UP FORM HAS BEEN ESTABLISHED. THE EMPHASIS IS ON BEING AS EXPLOSIVE AS POSSIBLE AND GETTING AS MUCH HEIGHT AS YOU CAN IN ORDER TO SWAP ARMS MID JUMP. GOOD LUCK, AS EVER KEEP YOUR ABS TIGHT AND TRY 3 REPS ON EACH ARM, REST FOR 2 MINUTES THEN REPEAT 2 MORE TIMES …
Tony is a highly qualified fitness trainer based up in Newcastle.
He runs his own gym, training a wide variety of clients including elite athletes.
For more info please go to www.bodyguardsapt.com.
If you have any fitness related questions for Tony then please email
info@pnsports.co.uk