Chop, Twist, Curl, Press – Mixing It Up with the Medicine Ball

Chop, Twist, Curl, Press, Extension…. I do it all with my medicine ball.  I typically mix it in with leg exercises to make it harder, more interesting, raise the intensity, and raise my hear trate. Since my medicine ball isn’t heavy (6 – 10 lbs), I typically do these for reps (20) or time (1 – 2 minutes).

For me, compound and functional exercises have produced defined muscles (without traditional “lifting”), a stronger core (without countless crunches), my endurance has improved, and I definitely fit into my clothes differently.

So I am a convert – I love my medicine ball.

Lunges

  1. Walking lunge with chop (keep ball straight up, chop ball down on same side as the leading leg during lunge motion)
  2. Walking lunge with shoulder press
  3. Walking lunge with ball held straight up (keeps the posture upright – my weakness) (Can you tell I like my walking lunges?)
  4. Stationery lunge w 1, 2, 3 above ;-)
  5. Stationary lunge (with rear leg on step) with shoulder press (the higher the step, the more isolated the front leg) – This is one of my new favorites
  6. Lateral lunge with chop (legs wider than shoulders, shift weight from center to right and extend arms & ball up to 1/2 OClock , shift weight and lunge to left while lowering medicine ball to 7/8 oclock) – note the lunge/lowering move is only on one side – whatever, tweet to me and I’ll try to explain LOL
  7. Lateral lunge with medicine ball reaching to 5 OClock (right side) and 7 OClock (left side) – note the lunge/lowering move is on both sides
  8. Rotating lunge with torso twist (On the right side, foot/lunge travels to 3 O’Clock and torso rotates in the same direction with the ball held straight in front of the body. The left side is the opposite with the foot, lunge, torso, arms going to 9 O’Clock.)
  9. Curtsey lunge with chop, chest press, or shoulder press (see 1 minute demo by Sonjia)
  10. Round the World Lunges – ball held with straight arms in front of torso (1st lunge forward, 2nd lunge to 3 O’Clock, 3rd lunge to 5 O’Clock, 4th lunge to 3 O’Clock… Repeat)

Squats

  1. Squat with shoulder press, curl, chest press or tricep press
  2. Squat with combos of above – curl, shoulder & tricep press (my personal fav – why not work out everything, eh?)
  3. Squat with one arm shoulder press
  4. Squat with big circles (holding the ball with 2 hands, straight arms, and making a big circle in front of you)
  5. Squat with figure 8′s (like above, but make a figure 8 motion with arms/ball)
  6. Wall ball (See 90 second demo with Sonjia)

Abs

  1. Roman twist
  2. Sit up with pull over and chest press
  3. Sit up holding medicine ball with arms near ears (no pull over)
  4. V- Up passing the ball between the legs and the hands
  5. Crunches… many, many, many…. with legs and arms/ball up straight towards the ceiling
  6. Push up with one or both hands on the ball ;-)

Note: I’m not a pro…. talk to a trainer to make sure your form is good ;-)

Did I mention I love my medicine ball? What have I left out?