Lifting dumbbells can get boring fast, that’s why we can’t resist including a medicine ball in our routine! A med ball will help add fluidity to your toning--- In other words, you won’t be standing still working one muscle group, you’ll be upping the resistance in every move you make. Target certain areas, super-charge your cardio, and firm up all over in less time with these balls-y moves.
1. Arm Blaster: Hold a weighted ball in front of you at shoulder height, arms extended and feet hip-width apart. Shifting med ball to left hand with palm facing up, slowly rotate your left arm out to side. Return to center, shift ball over to right hand and repeat on opposite side. Back to center completes one rep, do 10- 15 reps.
2. Cardio Press: Holding a medicine ball above your head, run in place for 30 seconds, then pick it up to high knees for 20 more and rest for the last 10. To add intensity, push ball up and down overhead while keeping your feet moving. Repeat this for 5 minutes.
3. Squat Pick-up: Stand with feet wider than shoulders and place a medicine ball in front of you. Squat low and pick up ball. Rise up, raise ball overhead and bring it back down in front of you, repeat. Do 20-25 reps.
Buy a pair -- For more results, get a lighter weighted ball and another slightly heavier, 4- 6 lbs will work for your upper body; lower half, shoot for at least 8 lbs.
No comments:
Post a Comment