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Upper Body Strength Training With a Medicine Ball

Core-Strengthening HIIT Workout Using a Medicine Ball

The following workout is excerpt from a post originally featured on The Fitnessista and written by Gina H., who is part of POPSUGAR Select Fitness.

The medicine ball is one of my favorite simple workout tools, especially since it's an easy way to add core stabilization and extra resistance.

Here's a little workout I created for you using the medicine ball!

Links to exercises and form tips: (as always, talk with a doctor before making any fitness changes. Honor your body and modify as needed.)


Ball slams: Make sure that you land LOW with this exercise. The goal is to create as much height dynamic as you can, and exhale on the slam, tightening your core. For even more excitement, rise up on your toes as you bring the ball overhead.

Lunge with oblique twists: for your lunge, make sure to keep the front knee stack over your toes. As you twist to the side (twist in the direction of your front leg, so if your right foot is forward for your lunge, you'll twist to the right) with either bent arms (easier) or straight arms (harder).

Squats with overhead press: sit back into your squat and bring the ball overhead as you exhale. For more of a cardio element, move quickly. To make this more challenging, tap the ball on the floor as you squat.

Woodchops: be sure that you are rotating at your ankle to protect your knees as you twist. As the ball comes up, exhale. Complete 10 on one side before switching to the opposite side.

Ball matrix: this is one of my favorite exercises, ever. Really press down into your toes to give yourself leverage as you lean back. Try to keep your ears, shoulders, hips and knees in one line as you tilt back. Exhale to rise.

V-ups: focus on keeping your transverse abdominis engaged as you perform this exercise. As you crunch up, you should pull your belly in instead of letting it pop out. Exhale and think about drawing the belly button towards the spine.

Ball push-ups: keep your hips in line with your spine. To modify, this can be done on your knees instead of toes.

Medicine ball planks: this one can also be completed on knees instead of toes. Keep your booty down and press back from your heels. Make sure to keep breathing the entire time, and take breaks as needed. Rest for a second if you need it, and then rise back up to plank as much as you can for the 60 seconds.

Let me know if you give it a try. Have you used any new tools or revisited old faves in your workouts?

Hope you have a wonderful day and I'll see ya later this afternoon with P's 5 month update!

*This workout would pair nicely with this sprint ladder workout!

More ball workouts:

Stability ball strength

Stability ball workout video

Hard core workout video

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