These creative moves help turn the medicine ball into a total-body toning tool.
This routine below will work your arms, chest, glutes and leg muscles.
Try a 10- or 15-pounder.
Justin Steele
DOthis circuit three times a week.
Aim for three full rounds.
Criss Cross
Start in a high plank with feet balanced on medicine ball and shoulders over wrists.
Pull right knee to left elbow (as shown).
Engage core and bend elbows 90 degrees.
Straighten both arms and roll ball to right hand (as shown), keeping elbows away from body.
Pull ball into chest while stepping into a deep side lunge to right (as shown).
Return to start, extending ball forward.
Step right leg back into a lunge, knees bent 90 degrees (as shown).
Twist upper body 45 degrees to left.
Lift torso slightly and place ball between ankles.
Bring hands together at chest height, then tap right elbow on floor (as shown).
Lift arms and legs an inch off floor.
Lift right foot until thigh is parallel to floor, and press ball overhead (as shown).
Pull ball to chest, sliding elbows down sides.
Lower ball to floor while slowly extending and straightening right leg back to hip height.
Return to start for 1 rep. Do 12 reps, then switch sides.
Quickly swing ball toward right hip and then circle it around head (as shown).
Release ball, slamming it between your feet.
Catch ball when it bounces off floor.
Return to start and repeat to left for 1 rep. Do 12 reps.
Works shoulders, back, core
