Medicine Ball — Page 2

10 or 20-Minute Med Ball Full-Body Circuit Workout

August 30, 2016 by Nicole 2 Comments

I’ve got a full-body workout for you today that will take 10 or 20 minutes to complete, depending on how much time you have. I originally planned this as a 20-minute circuit and then got a request for a 10-minute workout and figured I’d let you guys decide! If you’re following along with the video, just go through it twice for the 20 minutes.

I’m using a medicine ball but all the exercises could be done with just your bodyweight or a dumbbell/sandbag so don’t let the equipment throw you off–improvise as needed!

Med Ball Full-Body Circuit Workout

Equipment I Used:

Medicine ball (I’m using a 6-lb ball because it’s all I have at home but it’s a bit too light for me — hope that helps you guage what weight is best for you!)
Interval timer

Set an interval timer for 10 or 20 rounds of 45 seconds of work and 15 seconds of rest. There are five exercises in the circuit and you’ll go through them two or four times. So here’s what it looks like:

45 sec exercise 1
15 sec rest
45 sec exercise 2
15 sec rest

And so on and so on for the 10 or 20 minutes.

Soccer Drill | This is kinda like high knees. Run in place, lifting the feet in front of you one at a time and tapping the medicine ball. These should get your heart rate up so keep it quick! Try to make contact with the ball every time without kicking it–little love taps. It’s harder to actually touch the ball than it is to just hover the foot over it.

Jump Lunge to Torso Twist | Start in a lunge position holding the med ball in both hands at chest height, arms held straight in front of you. Both knees should be bent to opposing 90-degree angles. Holding this low lunge, twist your torso to the right or left (if right foot is in front, twist to the right), keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and bringing the med ball in tight to your chest. Do a jump lunge, landing with the opposite foot in front. Repeat.

Chest-to-Floor Burpees with Lateral Hop over Ball | This is a traditional chest-to-floor burpee but instead of jumping straight up with arms overhead at the top, you jump laterally (to the side) over the medicine ball. So one burpee to the right of the ball, one burpee to the left of the ball, hopping side to side.

V-Up Crunch Spreads | Start on your back with arms stretched overhead holding the med ball at a hover and legs hovering just slightly above the ground. Pull your abs in tight and press your low back to the ground. You’ll then crunch up, lifting your legs straight up and separating them out wide as you bring the med ball overhead and through the legs. Lower back down to starting position. If possible, your feet and the med ball should never touch the ground between reps.

Squat Slam Stops | Start standing holding the medicine ball overhead. From here, you’re going to explosively drop down into a low squat as you swing the med ball down in front of your body as if you were going to slam it on the floor. You want to build momentum as you do this so really put some oomph into it. Just as the med ball is nearing the floor, stop the movement, catching it hovering over the floor, arms extended out in front of you. Pause in this low position and then just as explosively power back up to the starting position, pressing through your heels to stand as you swoop the med ball back overhead.

The more power you use to swing the ball down, the harder your muscles will have to work to stop the momentum. If you’re a beginner, start with a slow motion and work your way to a more explosive downward swing.

WEARING | Free People Movement Dharma Tank c/o Shopbop // Calvin Klein Intense Power Racerback Bralette c/o Shopbop // Fabletics leggings (<–currently doing a Labor Day sale and giving you your first outfit for only $15!) // adidas NEO sneakers

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Filed Under: Full Body, Interval Training, Medicine Ball, Video, Workouts

Standing Core Workout

July 13, 2016 by Nicole 5 Comments

I’m using a medicine ball for today’s workout, but you could use a dumbbell or other weighted object if you don’t have one. I’m calling this a core workout, but your arms and legs will be feeling it as well–especially if you use a heavier weight. There are two bodyweight exercises thrown into the circuit purposely to give your arms a little breather in the event upper body fatigue is hindering the core work.

While I wouldn’t say this workout is “easy” (the first two sets especially are tough!), I’d consider it easier than some of the other core workouts I’ve shared. It’s a good one if you’re a beginner (just chose a light med ball or even just bodyweight) or have mobility impairments preventing you from comfortably getting down to the floor for crunches and other supine ab exercises.

20-Minute Standing Core Workout

Equipment I Used:

Medicine ball (I shot the workout with a 6-lb med ball because it’s all I have at home but would have liked to challenge myself with a 10-lb–next time!)

The structure of this workout is a time pyramid. Each time you go through the circuit you’ll stay on the exercises for less time. Here’s the breakdown:

60 seconds each exercise
60 seconds rest
45 seconds each exercise
45 seconds rest
30 seconds each exercise
30 seconds rest
15 seconds each exercise

Try not to rest in between exercises. Only rest as specified above (after a full set). In total, this workout will take you 20 minutes to complete. The goal is to complete as many reps of the exercise as possible in the specified time interval. That being said, never sacrifice proper form for the sake of speed!

As with all workouts, make sure to warm up beforehand. Always listen to your body and modify when needed.

Marching Front Chop | Start standing with arms straight, med ball held overhead. Keeping your arms straight, you’re going to chop the ball down in front of you as you lift one knee up towards it (as if you were going to spike the ball off your knee). Raise the ball back overhead as you lower the foot back to the floor and repeat on the other side.

Crossbody Woodchop RIGHT | You want a wide stance for this one with both feet pointing forward. With the lower body, I want you to think side lunge; with the upper body think of tracing a diagonal line with the medicine ball.. Start with the legs straight, med ball held in straight arms up and overhead to the left (you want your torso twisted so that you’re facing the left side of the room). Keeping the arms straight, chop the med ball down towards your right foot as you bend into the right knee (remember, think side lunge) and twist to face the right side of the floor. Reverse the movement back to the starting position.

Crossbody Woodchop LEFT

Standing Bicycle Crunch | Start standing with feet a little wider than hip’s width apart, chest open, fingertips behind the ears and elbows out wide. From this starting position, you’re going to crunch the right elbow down and across your body to touch the opposite knee, which you’ll bend and lift up towards it, squeezing your low abs. Don’t worry if you can’t make physical contact between the knee and elbow; focus on pulling your core in tight and just get them as close as possible. Return to starting position and repeat to the other side.

Torso Twist to Front Chop in Lunge RIGHT | Start in a lunge position with your right foot forward; ball of the left foot planted behind you. Feet should be hip’s width apart (you’re not walking on a tight rope–you want a stable base!). If joint mobility allows, you want to find a 90-degree bend with the front knee. Hold the med ball at chest height, arms straight in front of you. Keeping the arms straight, twist towards the right side of the room so that the ball twists over the front leg. Twist back to center and then chop the ball down towards your back knee, crunching through the core to lower it. Rise back to starting position and repeat.

Torso Twist to Front Chop in Lunge LEFT

Sumo Squat Obliques Crunches | You’ll be in a wide sumo squat position the entire time with the lower body. You want a wide squat stance with your toes pointing outward; knees track in line with the toes. Chest open, have your fingertips lightly behind your head or hovering by the ears, elbows bent out wide to the side. From here, dip your right elbow towards your right knee, contracting the right side obliques. Lift upright and over to the left. As you crunch down side to side, think of staying in a single plane of motion; don’t lean forward as you dip to the side. So picture your torso is sandwiched between two walls, one against your back and one against your chest. Stay between the walls.

Side note: Every time I do this exercise I can’t help singing “I’m a little teapot short and stout…” in my head. Please tell me someone else’s mind goes to that when doing side bend motions?? 🙂

WEARING | leggings c/o PRISM Sport (30% off with code ACTPERRY) // shoes c/o Puma // bra c/o Forever 21 (old but shop current selection here)

It is such a game changer living in a space that’s well lit enough to shoot videos!! I’m sad I’m only here for the summer but plan on taking full advantage of that conveniently placed concrete wall next to the windows. Let’s see how many workouts I can shoot before August 31st… 😉

Filed Under: Abs, Beginner, Medicine Ball, Pyramid, Workouts

Med Ball Core Workout

September 4, 2014 by Nicole 25 Comments

Disclosure: This post was sponsored by Target® C9 through their partnership with POPSUGAR Select. While I was compensated to write a post about Target® C9, all opinions are my own.

You may recall that earlier this summer I got the chance to team up with Target® to wear a couple pieces from the new Target® C9 collection in this “No Rest” Tabata Workout. Well today we’re teaming up again, this time to share some of my favorite ways to enjoy the end of summer/early fall with friends while staying active.

The weather this time of year (at least in New England) is THE BEST for taking your workouts outdoors. Some of my favorite ways to actively enjoy the changing seasons include:

Running along the Charles River

Since his hand surgery, running is one of the few exercises my boyfriend can do, so we’ve started to go for runs together around the city. With the warm—but not oppressive—weather this time of year, it’s the perfect workout (and company!).

Hiking at my parents’ place in Maine

My parents’ second home in Maine is on a ski mountain and a lake, so the hiking is GORGEOUS as summer turns to fall. Last time I was visiting, my brother and I went for a morning hike up one of the mountains and it was the perfect way to start the day.

Taking my favorite P&I workouts outside

I try to shoot the majority of my workout tutorials outside because of the optimal lighting, but I actually do a fair amount of them outdoors as well! Most recently, I took this Med Ball Core Workout outside. I should add, however, that while I shot it in the middle of Comm Ave with the sprinklers going off, I did it in the privacy of my old back patio area. C’mon now, I’m not that awkward… 🙂

Med Ball Core Workout

Equipment I Used:

You’ll do each of the 8 exercises for 30 seconds. Move right from one exercise to the next. Once you’ve completed them all, rest for 30 seconds, and then start right from the top. Complete 4 rounds in total. This workout will take you just under 20 minutes to complete. If you’re new to working out, you can start by completing just two or three rounds, and work your way up to four.

I set my interval timer for 35 rounds of 30 seconds of work and 0 seconds of rest. This accounts for the rest intervals and will make the timer beep at you every 30 seconds, signaling you to move onto the next exercise. You could also just watch the clock.

Table Top Sit-Ups: Start laying on your back holding the medicine ball overhead in both hands (it should be hovering off the ground). Feet should be lifted, knees bent at about 90 degrees. From here, sit up, bringing medicine ball up overhead and in front of you, and place it carefully on your shins. Let go of it, returning to the starting position without the ball in your hands (it’s balancing on your legs still). Sit up, this time grabbing the medicine ball from your shins and bringing it back down to starting position with you. Continue to alternate: one sit-up with med ball, one sit-up sans med ball while it balances on your shins.
Russian Twist: Start seated, holding the med ball in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the med ball to the outer side of that hip; then repeat in the other direction. Really twist at the waist—you want your chest to be totally facing whatever side you’re bringing the ball.
Leg Lift Toe Touch: Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Feet should also be hovering a couple inches off the ground; pull your belly button in towards your spine and press the low back against the ground in this position. From this starting position, lift both legs up so that toes are pointing towards the ceiling, keeping legs straight. Then bring the med ball up to meet them, crunching up as you lift the ball overhead, reaching towards your toes (it’s ok if you can’t physically touch them, just focus on lifting your shoulder blades off the ground as high as possible). Return upper body to starting position and then lower legs to starting position.
Plank Roll Out (RIGHT): Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right palmàwristàforearm over the top of the ball. As you reach forward like this, you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right forearmàwristàpalm and straightening your left elbow back to starting position as you do.
Plank Roll Out (LEFT)
Sit ‘n Toss: Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bring ball into chest and toss up into the air. Catch and slowly lower to the ground, bringing ball back overhead behind you.
Plank Jump Jacks: Start in a plank position with hands on the medicine ball. Jump both feet up towards the outside of the ball and then quickly back to a plank. Then jump feet out to the sides (like a horizontal jumping jack) and quickly back together. That’s one rep. When doing the “jack” part of this move, try to hold a strong plank alignment with your upper body—don’t let your butt pike up into the air or hips sag downward.
Boat Pose Leg Scissors: Start in boat pose holding the medicine ball at your chest. For boat pose, you balance on your tailbone, leaning back slightly, legs and upper body lifted in a “v” shape. To do this, engage your core (I think of trying to squeeze my belly button and spine together). If you’re a beginner, instead of keeping your legs straight, bend the knees (but still keep those feet lifted!). From here, you’re going to scissor your legs, one foot on top of the other, alternating back and forth. For an added challenge, scissor them up and then down (one foot on top of the other for a few scissor kicks, and then reverse the direction, one foot below the other for a few scissor kicks).