Published: November 06, 2009 03:44 pm      

Women's Workout

Get Fit! Have a Ball!

Text by: Connie Jo York

The following is a medicine ball workout that will tone your muscles and give you a cardio workout at the same time.

You will be using your large muscle groups and those movements will keep your heart rate “up” throughout the entire workout. There’s just something about a ball that making exercising so much fun. Just put a ball in someone’s hands and he or she will start moving around—tossing, throwing, bouncing the ball. You can find medicine balls in several different weights. I would suggest starting out with a 4-pound ball. Complete this entire workout and you will get a total body workout, cardio and strength training! Drink water before, during and after your workout.

The model in these demonstration photos is Vickie Burgess from Corbin, Kentucky. Vickie started attending my group exercises classes in January of this year. Since that time she has lost 23 pounds and two dress sizes. Way to go, Vickie!! Vickie is accomplishing her goals in the correct manner—good nutrition and consistent exercise. On days that Vickie does not attend fitness classes, she walks and jogs with her husband. Vickie gets a little emotional when she talks about the changes she has noticed over the past several months. Vickie feels better, has less stress, an improved self esteem, and more confidence. And she is quick to point out that shopping is now much more fun!

WARM UP – Prior to exercise, do your favorite warm up. For example, before I begin my medicine ball workout, I like to walk on a treadmill for five minutes while holding the ball. Once I start walking and am comfortable on the treadmill, I begin tossing and catching the ball. Try this! You will feel your heart rate start to get faster, blood starts pumping to your muscles, and you know your body is warming up for the workout!

SQUAT AND SWING

You will do a squat, and as you squat, bring the ball back between your legs and then, as you come up swing the ball in the air. Don’t let go of the ball on the upswing. Focus on the spot where the wall in front of you meets the ceiling. Stare at that spot throughout the exercise. That’s the place you want the ball to be on the “up”. Remember, as you squat down, do not allow your knees to extend out past your toes—push your bottom back as you squat down. And while doing a squat keep your chest up. A perfect squat is: butt going back, knees do not extend past the toes and keep your chest up the entire time. Do 32 reps.

STEP TOUCH SIDE TO SIDE/BALL SHOULDER TO SHOULDER

Begin holding the medicine ball near your left shoulder. Step touch to the right and as you step to the right, take the ball from your left shoulder, up over your head and to the right shoulder. Repeat, going to the left, and just keep going, right and left, for a couple of minutes.

PLIE SQUAT/SHOULDER PRESS

Hold ball near chest. Do a plie squat bringing hips down to almost knee level. As you come up from the squat, lift the medicine ball over your head. Do 32 reps.

“FREEZE” THE PLIE SQUAT POSITION & DO CALF RAISES

On the last plie squat above, “HOLD” (stay down). Stay down, freeze the position, and just lift/lower your heels. Do 32 heel raises and then come up.

DOUBLE STEP TOUCHES/WASHBOARD ARMS

Step/together, step/together to the right. (It’s actually 2X step touches to the right.) As you make that first step to the right, ball drops to hip level and as your feet come together bring the ball up to chest level and your elbows are out to the sides (washboard arms, also known as Upright Rows). Repeat 2X step touches to the left. Keep going for a couple of minutes.

FORWARD LUNGE AND REACH FORWARD

Do forward lunges with the right leg. You will lunge straight forward, and while lunging, swing the ball from hip position forward and slightly to the right. Your arms are straight on this swing—coming out to shoulder level. The lunge is straight ahead, but the ball goes forward and slightly right. Do 32 with the right leg and 32 left.

DOUBLE STEP TOUCHES AND BALL TOSS

Do your double step touches as described in exercise #5 above (step/together, step/together to the right and then to the left). As you travel to the right, toss and catch the ball once. As you travel to the left, toss and catch the ball once. Keep going for a couple of minutes. Be creative. Don’t just toss it straight up and catch. Toss the ball out in front of you some or to the side more, so you will have to move a little further, out of your comfort zone, to catch it!

BACKWARD LUNGES AND BICEPS CURLS

Do alternating back lunges, slowly and controlled. You are holding the ball near your hips and as you lunge back, do biceps curls. Do 32 reps.

TRICEPS

Get into a staggered position, one leg in front of the other, with the heel in back pressed to the floor. Bring the ball overhead with arms beside your head. Then, just bend and extend your elbows, bringing the ball toward your upper back and then back up toward the ceiling. Keep your arms next to your ears all the time. Do 16 with one leg back and then switch legs for 16 more—same arm work.

CARDIO BALL PATTERN MOVES TO PRACTICE

a.) Hold the medicine ball close to the chest. Do alternating heel taps forward. As the heel goes forward push the ball forward.
b.) Next, start doing toes taps back. As you tap back, push the ball down to hip level.
c.) Then, start lifting alternating knees and as each knee comes up, lift ball toward the ceiling.

BICEPS CURLS

Balance on the right foot and hold the ball in the right palm, right elbow near waistline. You can let your left hand rest on top of the ball to assist. Do biceps curls while balancing. Do 32 reps and then change to the other side—balance on your left leg and curl with your left arm.

ABDOMINAL EXERCISES

a.) Sit on the floor, knees apart and bent, and ball out in front of you. While holding the ball, do a half curl back (C-curl) and then come back up to a sit tall position. Do 16 reps.
b.) Next, hold on the final curl back. If you want to try to balance, lift your feet up off the floor while you are back in your half curl. Find that spot where you can balance. Balance there, and toss the ball from side to side. If you don’t want to try balancing, just leave your feet on the floor and then toss the ball from side to side, 16 reps.
c.) Lie back with your legs up, knees bent, ball between thighs, and arms at your sides to help balance. All you need to do on this one is tighten the abdominal muscles as tightly as you can and hold for two counts, then release for two counts. Do 24 reps.
d.) Do a full roll up. Lie on your back with the ball on the floor behind you and arms extended straight back. You are as long as you can possibly be, from the ball to your heels. Keep your heels pressed to the floor at all times. Begin by letting the ball lead and roll all the way up (like an old fashion sit up, but keeping your heels pressed to the floor so as not to let your hips do the work). When you get to the sit up position the ball is extended out in front of you. Then, roll back to starting position. Remember to practice good posture! Keep your abdominal muscles tight throughout the entire roll up/roll back. Do 16 reps.

POST WORKOUT – Remember to stretch your back, hamstrings, calves and shoulders following every workout. Drink water to keep your body hydrated!