Top 10 Medicine Ball Exercises – Workout

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  1. Top 10 Medicine Ball Exercises – Workout

    The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It’s designed to help you build a rock-solid core, burn fat, and improve your overall performance.

    Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions.  However, we suggest you start with 200 reps. (Call it the Med Ball 200)—the number these spring breakers, that were down last week with my daughter Holly, completed when they performed the routine. The best part: All you need is a medicine ball to do this workout any place, any time.

    The Medicine Ball 200

    An old-school way to get your body in great shape

    Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase through YPB Training Studio) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Was it too easy? Rest 60 to 90 seconds and do the circuit again.

    1. Big Circles standing with your feet shoulder-width apart and knees slightly bent; hold a medicine ball with your arms extended directly above your head. Now, without bending your elbows, rotate your arms counterclockwise using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.






    2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.






    3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.






    4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head. Lower the ball back to the start. That’s 1 repetition.






    5. Medicine-Ball Sit-up Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit-up by raising your torso into a sitting position. Lower it back to the start. That’s 1 repetition.






    6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time twisting with the ball to your left.






    7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes. Lower yourself back to the starting position. That’s 1 repetition.






    8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right. Then reverse direction, rotating all the way to the left. That’s 1 repetition.




    9. Suitcase Crunch Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee. That’s 1 repetition.






    10. Diagonal Crunch Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head before you repeat the movement. That’s 1 repetition. Now, repeat, alternating back and forth in this manner.






    Read more at Men’s Health:

  2. Stretching and It’s Importance

    Stretching and the Importance of It as We Age                        
    By Melanie Polasek, CPT                        

    Most people who exercise spend the majority of that time burning calories and strength building. (Getting stronger or bulking up).  They often do not take minimal time to stretch afterwards.  Flexibility is often the most neglected component of fitness.  Studies have shown how important stretching is, and even much more so, as we age.  As the muscles are stretched, they lengthen and increase in range of motion.  This will keep you young and feeling good.

    In the past, it was shown that that static stretching (stretch & hold) before exercise would decrease injury, prevent post-exercise soreness and improve exercise performance.  But today, research shows is there is no evidence of such benefits.  Today, the preferred way of warming up for any physical activity is through dynamic (active) movement, instead of static stretching.  It is best to save the static stretching for the end of your workout, once the muscles are warm and more receptive to the stretch.

    Types of stretches:

    • Static stretching:  the most popular form – gradually stretch your muscle or muscle group until you feel mild tension (never to the point of pain) and hold the stretch for 10-30 seconds.   (Never force a stretch or bounce in the stretch).   This type of stretch is good after any physical activity.
    • Dynamic stretching:  A continual, controlled movement through a full range of motion like leg swings or lunges.   This is good to use for warming up.
    • Ballistic stretching:  Bouncing with repetitive movement to take the stretch beyond its normal range of motion.  (This type of stretching not recommended the average exerciser, as it can place too much tension and trauma on the muscle being stretched and its connective tissue.)

    So why stretch:

    1. Improves flexibility by helping your joints move through their full range of motion
    2. Helps reduce low-back discomfort
    3. Improves posture and balance
    4.  Stretching the back and shoulders will help prevent a slouching back
    5. Improves circulation by increasing the blood supply to muscles and joints
    6. Stretching keeps the muscles more supple and assists in lengthening the muscles
    7. A good stress reliever, which helps develop mental and physical relaxation
    8. It just feels good too


    Source:  Sally Anderson/Tampa Bay Times Thursday/Jan 12, 2012 Caller Times

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  3. Can I Do It?

    By Marcia Keener
    BBA Human Resources ACSM; Personal Trainer; AHA-CPR
    Specializing In: Wellness Coaching

    “Can I do it?” This question is different from asking ourselves either of the following questions: “Should I do it?” or “Will I do it?”.

    When we realize that we are not feeling as well-physically, cannot do the things we used to do or our physician has given us an ultimatum, we may begin to contemplate making the behavioral changes necessary to adopt a healthier lifestyle.   While coaching most of my clients, I have found that the answer to the question “Will I?” is determined by the question “Can I?”

    In the field of Behavioral Psychology, the belief that we have the capability to initiate or sustain a desired behavior is called self-efficacy. If we do not really believe we can sustain a healthy eating lifestyle, and then we stay mired in the Eat, Repent, Repeat Cycle (Am I Hungry? Michelle May, M.D.) Our yo-yo experience with both eating and/or fitness programs fuels the belief that “I can’t”.

    Wellness Coaching using proven Behavioral Psychology models can assist in working clients through a process of developing a positive Wellness Vision and short term SMART (specific, measureable, action-based, reasonable, time lined) goals which support that vision. It is important to identify and develop individual strengths, develop strategies to work through challenges or obstacles, and provide opportunities for success. This process allows clients to spiral upward to answer the basic question with “Yes, I can!” Once you decide in your own heart and mind that “you can”, then “you will!”

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  4. SMART Goals

    SMART Goals

    What is so Smart about SMART Goals?

    By Marcia Keener, ACSM Wellness Coach


    S          Specific

    M        Measurable

    A         Action oriented

    R         Reasonable

    T         Time line


    In my last post, I talked about the need to develop the confidence that will help to sustain a behavior change. I introduced the notion of the SMART goal as one method I use with my clients to assist in building confidence in his/her ability to change behavior.  Often clients will jump into a new exercise and/or nutrition program with great enthusiasm, attempting to make significant changes in a short time. While this process may work for some, and even most of us in the short term, it rarely results in long term, sustainable lifestyle changes. SMART goals allow my clients to integrate change into their lives in steps, which allow for greater opportunity for success.

    What does a SMART goal look like exactly?

    Some would say that a goal stating “I will lose 25 lbs in three weeks” would qualify. It is Specific – 25 lb weight loss. Also Measurable – 25 lbs. It is also Time lined – 3 weeks. However, our goal falls short at this point.

    A three week time frame for losing 25 lbs is not Reasonable nor is it Action oriented. This is a goal which would be difficult to reach and would not likely bring success, which builds confidence.   A SMART goal would be: “I will do resistance training with Terry/Melanie two times per week for one hour on M/W from 9:30 am to 10:30 am.” This goal is very Specific. It is Measurable. Action oriented, rather than results oriented. It is also Reasonable and has a very specific Time line.  Paired with a nutrition goal to support this training, the result would be fat loss/muscle gain. Smart?! Yes.

    As the current goals are met each week, new goals are established which build on success and establish growing levels of challenge. Contact me to assist you in creating your SMART goals which will support you on your wellness/fitness journey.

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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087