Medicine Ball Workout # 2 - Fitness Workout Programs | Warm Up Exercises | Bodyweight Fitness

Medicine Ball Workout #2

60 sec per exercise Complete in a straight set. 3 sets with 1 min rest in-between sets.

Kneeling pushup with hands on med ball

1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor.

3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.

5) Return to the start position by extending at the elbows and pushing the body up.

Slams

1. Stand with feet parallel and knees slightly bent.

2. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible.

3. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions.

Figure 8

1. Start Position: Hold medicine ball with your arms extended over your right shoulder.

2. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.

3. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
You will have to bend at your knees to complete this.

4. Return to starting position and repeat.

Squat Throw (full body)

1. Stand in quarter-squat position with trunk flexed forward and ball held between legs. Arms should be slightly bent.

2. Perform underhand toss as high as you can, using the legs to explode up.
Have partner catch ball on the bounce and return the ball. Athlete should catch ball after a bounce and repeat as prescribed.

Modified Hammer Throw

1. Stand with feet hip-width apart; place right foot approximately one foot in front of left foot.

2. Hold medicine ball with both hands and arms only slightly bent.

3. Swing ball over to the left hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.

4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions

Lunge Crossover with Med ball

1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.

2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.

3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.

4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.