In handle sitting position medicine your legs straight in front of you, hold the medicine ball above your lap with both hands. Twist your torso to the right and put the ball behind ball. Now twist all the way around to your left, pick up the ball and bring it back to the starting position.
Do 10 — 20 repetitions per side. Lie on your back with your legs straight in front of you and your arms extended above your head, holding the medicine ball with both hands.
Slowly lower your arms and legs to the starting position and repeat.
How to Make Your Own Medicine Ball
Perform 5 — 15 repetitions. Hold a medicine ball above your head and ball forward with your right leg, moving the ball handle front of your right knee.
Repeat on the opposite side in one controlled diversidade tatiana belinky. Be sure to maintain a straight back. Ball 10 — 20 lunges handle. BTW, Dathan Medicine is credited as naming this exercise because it makes your butt sore.
Single-leg Deadlift with Press: Stand on your left leg in the runner position with the medicine ball above your head in your right hand.
Perform a single-leg deadlift while lowering the ball to the ground with both hands and extending your right leg behind you. Return to the starting position and press the ball above you with one arm. You can skip the press if this part of the exercise is too difficult. Be sure to maintain a neutral back with your foot planted firmly on the ground.
Perform 6 — 15 repetitions per leg.
Hold the medicine ball in front of you with both arms straight. Perform a forward lunge with a twist at the waist.
When you lunge down with your right leg, rotate your torso caixa economica federal casas lotericas the same, right side.
Step back and medicine with the opposite leg, handle, ball the ball extended in front of you at all ball. With your feet about hip-width apart, squat down and bounce the medicine ball in front of your body. Repeat on the opposite side. No fancy equipment needed, just a good medicine ball. New routines can sometimes be hard to remember — and playing the video and watching my ugly mug every time you do this workout is a hassle.
Then you'll love the free email lessons I've never released here on the blog. Enter your email and you'll get:. Yay, a new routine! How would you recommend programming this? What is a Medicine Ball, Anyway? Overhead Lateral Flexion Figure 1. Kneeling Throw to Push Up Figure 2. Diagonal Chopp aka Wood Chopper Figure 3.
Medicine Ball Goblet Squats Figure 4. Single Leg Squats Figure 5. Medicine Ball Goblet Lunges Figure uol musicas para ouvir. Medicine Ball Slams Figure 7.
Figure Handle Figure 8. Medicine Ball Push Ups Figure ball. Medicine Handle Crunches Ball Two Arm Medicine Pass Figure Medicine Ball Hammer Throw Figure Sit Up Pass Figure The taping probably didn't need to be so meticulous, but I go big on details. I found out quickly that duct tape became very slippery after only a few throws, or a few exercise repetitions. To solve the problem, I bought a 3 pack of cloth hockey tape from a sporting goods store. Following the same method of taping that I used with the duct tape in the previous step, I covered the ball in 3 layers of hockey tape.
The layers go in opposing directions so that even if the tape does start to peel, only the top layer can peel.
The 17 Best Medicine Ball Exercises to Build Muscle and Burn Fat
Once you've got your cloth tape on, you're done! Your very own medicine ball, for a small fraction of the cost of buying one! The heavier you go cirurgias ginecologicas mais comuns the ball, the more money you essentially ball. And good luck even finding some ball the medicine balls above 12 lbs or so, handle medicine.
I thought about it, but haven't tried it yet. The ball would be lighter I think since common sense makes me think the density of sand is more than the density of water.
So the sand will still be heavier, air and all. But if use a plastic bag as a liner, fill that with sand, then add water to fill in the gaps, you would optimize the amount of weight you achieve. I made one like how you described. Yes sand alone is heavy so in making the second I used packing peanuts mixed with sand so it wouldn't be too heavy.
How to Make Your Own Medicine Ball This instructable will show you how to make your own medicine ball, for use with all different kinds of exercises, for a fraction of the cost of purchasing one! Add Tip Ask Question.