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Archive for the ‘Exercsies’ Category

This medicine ball squatting exercise will work the legs, shoulders, and arms.  Stand with your feet shoulder width apart. Hold the medicine ball out in front of you with your arms fully extended. While keeping your eyes looking ahead squat down until your butt is parallel to the floor. Hold this position shortly then return to starting position. Perform this movement ten times to complete one set. Take a 20 second rest after each set. Do 3 sets.

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Try this diagonal chop exercise with the medicine ball to build upper body strength.  Stand with your knees slightly bent and shoulder width apart. Hold the medicine ball above and behind your ear. Then make a chop like motion down and across your body finishing around the other knee.  Return the medicine ball to the starting position by reversing the motion.  Perform this exercise 10 times on each side to complete one set and repeat for a total of 3 sets.

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This push-up medicine ball exercise will work your arms and chest.  Stand upright on your knees while holding the medicine ball at your chest. Perform a chest pass to a partner or wall then continue falling to the floor landing in a push-up position. Then perform a push-up and return to the original starting position.  Do this exercise10 times to complete one set and repeat 2 for a total of three sets.

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This overhead medicine ball exercise will work the oblique muscles as well as the abs. Start by standing shoulder width apart. Hold the medicine ball directly over head with your arms fully extended.   Move the ball laterally to one side in a slow controlled motion while bending at the hip slightly. Bring the ball back to center and repeat the motion on the other side. Perform this exercise 10 times on each side to complete one set. Do 3 to 5 sets.

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Try this diagonal slam exercise using the Rope Xerball to build upper body strength. Stand with you knees slightly bent and a little more than shoulder width apart. With both hands, grab the rope and extend your arms in front of your body over one leg while bending at the waist. Starting from the waist, swing your extended arms up and across your body over the opposite shoulder. Finish the slam by continuing to swing the ball directly overhead and downward slamming on the floor in front of you.

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To do squat/row using a kettle bell, begin by holding the kettle bell with both hands.  The weight should stay close to your body throughout the exercise.  Now squeeze your abs, place your feet shoulders width apart and bend at the knees to do a squat.  As you squat, let the weight fall between your legs.  Now, as you come to a standing position again, squeeze your abs, thighs and gluts as you bend your arms to lift the weight up to your chest.  Your elbows should extend out to the sides as you lift the weight.  Repeat the entire motion for 2 sets of 12 repetitions.

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Try this rotation stretch to help loosen and relax the muscles along your spine.  Begin the stretch by standing up straight with your feet about a foot apart.  There is no need to bend your knee or tighten up your abs.  Cross your arms over your chest and twist at the waist to your right.  Hold this position for 20 seconds and then twist all the way to your left and hold for 20 seconds.  Repeat the stretch on each side if necessary.

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The soleus stretch can help to loosen the muscles in your calves.  Over time it will help to make these muscles more pliable.  Begin this stretch by standing a couple feet from a wall.  You should be facing the wall with your back straight and your abs tight.  Place your hands on the wall in front of you.  Stagger your feet about a foot and a half apart.  Bend at the knees to stretch your calf muscles.  Hold the stretch for 20 seconds and then switch legs and repeat the stretch.

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The straight arm front deltoid raise can condition and improve the strength of your back.  Start by standing straight, with your feet about a foot apart.  Keep your knees slightly bent and your abs tight.  Hold a couple of 2 lb. dumbbells over the tops of your legs.  Keep your arms straight as you raise them up with the dumbbells until they are vertical and perpendicular with the floor.  Now lower your arms again back to the original position.

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Try the weighted crunch to tone up your abdominals.  Begin by lying on the floor with your knees up and your feet planted on the floor.  Hold one 5-10 lb. dumbbell about an inch above your chest.  Keep your elbows close to your body.  Use your abs to raise your torso up about 2 feet from the ground and then lower it again. Repeat the movement for 3 sets of 15 repetitions to start.

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