A1: Medicine Ball 3 Way Lunge Complex — 6 rounds x 30 sec (each side) A2: Medicine Ball Frontal Rotation — 6 rounds x 30 sec (each way) A3: Medicine
Ball Squat Press — 6 rounds x 30 sec A4: Medicine Ball Half Moon — 6 rounds x 30 sec A5: Medicine Ball Squat Curl — 6 rounds x 30 sec
Not exact matches
think pistol
squat, TRX suspended lunge, Bulgarian split
squat, single - leg deadlift,
squats and step - ups using a bosu
ball; single arm work such as one arm dumbbell or chest
press on a fitball, single arm rows or renegade rows.
Examples: think pistol
squat, TRX suspended lunge, Bulgarian split
squat, single - leg deadlift,
squats and step - ups using a bosu
ball; single arm work such as one arm dumbbell or chest
press on a fitball, single arm rows or renegade rows.
Sarah's Killer Cardio Circuit: Complete the following as fast as you can: 20 x push - ups 20 x burpees 20 x TRX rows (pull - ups) 20 x
squat press 20 x box or
squat jumps 20 x mountain climbers 20 x medicine
ball sit - ups 20 x medicine
ball slams «Depending on level of fitness, this might be enough.
The best tool for this is not some one legged, one armed, balancing on a BOSU
ball with your eyes closed cable exercise but a heavily loaded barbell and a simple program consisting predominately of
squats, deadlifts, overhead
presses, cleans and pull - ups.
Dumbbells, Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss
Ball,
Squat Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder
Press, Smith Machine, Leg
Press, Hack
Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
Squats, lunges, shoulder
presses, and lateral raises can all be performed on the bosu
ball with great results.
Squat with band resistance Dips of chair Step - ups on to chair / coffee table Lunge walks Lunge jumps Push - ups Stair sprints Stability
Ball squats Stability ball back extension Dumbbell shoulder press Push - up with DB
Ball squats Stability
ball back extension Dumbbell shoulder press Push - up with DB
ball back extension Dumbbell shoulder
press Push - up with DB row
2 Days a week I did: (this is «advanced», you can do less if you don't consider yourself advanced) Aerobic exercise 6 mins @ 85 % Chest
Press 14 x 2 Lunge 14 ea leg Lat pull down 14 x 2 Aerobic exercise 6 mins @ 85 Push up 20 x 2
Ball squat 16 Single arm row 14 Power lunge 14 Aerobic exercise 7 mins @ 85 % Dips 25, rest then 20 Leg curl 16 Reverse fly 14 Aerobic exercise 6 mins @ 85
Then 1 day a week I did: Aerobic exercise 2 mins @ 85, 2 mins @ 75, x 6 Push - up 14 Chest
press 14 Leg curl 16 Single arm row 14 Power lunge 16 ea leg Lat pull down 14 Lateral raise 16
Ball squat 16 Tricep extension 14 Dips 20 Repeat last 10 exercises
So a
squat becomes a jump
squat, lunges become Chest
press becomes a medicine
ball chest throw, push - ups become plyo or «clap» push - ups.
PACK MORE POWER INTO YOUR WORKOUT: A DynaPro Medicine
Ball offers unlimited variations to basic moves such as
squats, shoulder
presses, push - ups, lunges, chest tosses, jumps, and deadlifts.
Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand stand
press Biceps: close grip chins Triceps: close grip push ups, triceps dips Quads:
squats (
press with
ball of the foot), various lunges (
press with
ball of the foot), sissy
squats Hamstrings:
squats (
press with
ball of the foot), various lunges (
press with
ball of the foot), sissy
squats Calves: standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg raises
-
Squats followed by squat jumps - Lunges followed by lunge jumps - Front squats followed by drop jumps - Bench presses followed by medicine ball chest throws - Overhead presses followed by overhead medicine ball throws - Pull - ups followed by medicine ball
Squats followed by
squat jumps - Lunges followed by lunge jumps - Front
squats followed by drop jumps - Bench presses followed by medicine ball chest throws - Overhead presses followed by overhead medicine ball throws - Pull - ups followed by medicine ball
squats followed by drop jumps - Bench
presses followed by medicine
ball chest throws - Overhead
presses followed by overhead medicine
ball throws - Pull - ups followed by medicine
ball slams
Barbell
squats while balancing on a stability
ball, single - arm - single - leg - rotating - kettlebell - clean - with - jump -
press - into - handstand - push - ups, etc are little more than overly - complicated, dangerous circus acts that are not only impossible to master, but also prevents proper progression and intensity which limits any beneficial results you would get.
Biking, running, swimming, and rowing in an endless variety of drills; The Olympic lifts,
squat, deadlift, push -
press, bench -
press, and power - clean; Jumping, medicine
ball throws and catches, pull - ups, dips, push - ups, body - weight gymnastic movements; We make regular use of bikes, the track, rowing ergs, plyo boxes, medicine
balls, and jump ropes.
You can balance on a medicine
ball,
press it, toss it, and use it to add resistance to
squats and lunges.
There is strength in numbers and we created a quick circuit of medicine
ball lunges and
squat presses, burpees, treadmill sprints and Spiderman planks.
Our weighted workout had us sprinting, push ups, calf raises, v - sit ups, shoulder
presses, bicep curls,
squats with a
ball throw and step ups.
Comparing compound and stability exercises, Comfort et al. (2011) explored lower erector spinae muscle activity during the back
squat, front
squat, the standing barbell
press, plank and superman on a swiss
ball.
Day 2 - Shoulders, Legs, and Abs Military
Press Barbell Upright Rows Bent Over Lateral Raises On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Kne
Press Barbell Upright Rows Bent Over Lateral Raises On Incline Bench
Squats Lunges (
press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Kne
press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss
Ball Crunch Knee Ins
Studies have investigated the effects of stance width and bar speed during back
squats as well as squeezing a medicine
ball between the legs during leg
presses on adductor longus EMG amplitude (McCaw & Melrose, 1999; Manabe et al. 2007; Peng et al. 2013).
Rectus abdominis and external oblique muscle activity levels are both greater in the standing overhead
press, plank, and Swiss
ball jack knife compared to the
squat and deadlift.
Assessing the effect of stability, Willardson et al. (2009) compared exercises performed utilising a BOSU
ball including the conventional deadlift, back
squat, standing barbell
press and curl.
Stability therefore exists on a continuum from very stable (e.g. leg
press machine), to neutrally stable (e.g. barbell back
squat), to very unstable (e.g. dumbbell
squat standing on a Bosu stability
ball).
Modified Giant - set: Lunges (
press with ball of foot) 3 sets (Rest 60 seconds) Leg Curls (Toes Out) 3 sets (Rest 60 seconds) Squats or Leg Press 3 sets (Rest 60 seconds) Calf Raises 3 sets (Rest 60 sec
press with
ball of foot) 3 sets (Rest 60 seconds) Leg Curls (Toes Out) 3 sets (Rest 60 seconds)
Squats or Leg
Press 3 sets (Rest 60 seconds) Calf Raises 3 sets (Rest 60 sec
Press 3 sets (Rest 60 seconds) Calf Raises 3 sets (Rest 60 seconds)