Work your entire body with these 4 simple moves.
Sometimes beginner gym-goers can have the problem of not knowing what equipment to use and how to do exercises. Well, for this sweat session, all you need to do is find the nearest medicine ball and you’re good to go. Add these moves to your full body workout.
- Squat Throw and Press
- Sit ups
- Medicine ball push ups
- Overhead Squats
Stand close to a wall with your feet placed shoulder-width apart and a medicine ball held in both hands in front of you. Perform a squat by bending at your hips and knees. Squat as deep as possible while pushing your knees out. Drive upwards with your glutes, hamstrings and quadriceps to return to a standing position. As you approach the top of the movement throw the medicine ball up towards the wall. Allow the ball to hit the ground, then pick it up and repeat.
Lie on your back with your legs bent and your feet on the floor. Hold a medicine ball in both hands. Extend your arms so that the ball is directly above your hips. Keep your legs together and your feet on the floor as you perform a sit-up. Control your movement back down as you return to the starting position.
Position your hands close together on a medicine ball, with your core braced and legs extended. Lower your body toward the medicine ball by bending your arms. Do not let your elbows air out to the side. Once you get close to the ball contract your pecs and push yourself back up until your arms are fully extended.[divider]
Stand upright with your feet placed shoulder-width apart. Hold a medicine ball with both hands, then raise it up over your head. Perform a squat by bending at your hips and knees. Squat as deep as possible while pushing your knees out. Drive upwards with your glutes, hamstrings and quadriceps to return to standing position.
Photographed by Cindy Ellis. Performed by Laura Danielz
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.