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Posts Tagged ‘medicine ball’

Abs & Legs

December 30, 2010 Leave a comment

I’m trying to get into a new habit. On Wednesdays (which would normally be one of my off days), I’m hitting my home gym for a quick 30 minute workout. It consists of lunges, leg curls, and abs. Lots of abs. I did it last week and I did it again this week. I worked up a decent sweat today too. Hopefully this will get me back on track with my ab workouts and will also help me get to that 10% body fat percentage I’m shooting for. So here’s what I did:

*4 sets of lunges
10 reps with 12 lbs. in each hand

*4 sets of leg curls

*4 sets of lunges with 8 lb. medicine ball

*4 sets of crunches

*4 sets of bicycle abs
(this particular exercise kills my abs!)

Push-ups

May 29, 2010 1 comment

Thursday night I worked out my chest. More than half of my workout consisted of push ups. Except rather than use a medicine ball, I used handles like the ones in this picture and I gotta say, one day later and my chest is ridiculously sore. It feels great.

I was a little skeptical of the handles, but you really do feel a difference. I felt like 1)I was hitting my shoulders a bit more and 2)my chest had a greater range of motion. So now I’m curious about the “Perfect Push Up” handles. I think they’re under $30 and the cool thing about them is that they make you twist your arms as you come up.

As much as I love/hate them, I think I’m going to start varying my push ups from here on. WebMD has a great little article on some ways to start.

Medicine ball push-ups

May 8, 2010 2 comments

I have a love/hate relationship with push-ups. Even more so with medicine ball push-ups. I like how I feel after doing them, but motivating myself to do them is hard.

Every pay day, I do a chest workout that involves med ball push-ups. I do four exercises with four sets each. Here’s what my routine looks like:

Exercise 1
Dumbbell bench press 12 reps
medicine ball push-ups 16 reps total (8 per side)

Dumbbell bench press 8 reps
medicine ball push-ups 16 reps total (8 per side)

Dumbbell bench press 6 reps
medicine ball push-ups 16 reps total (8 per side)

Dumbbell bench press 6 reps
medicine ball push-ups 16 reps total (8 per side)

And so forth. I do it like a super-set. Immediately after I finish the first exercise, I jump into the med ball push-ups. No rest. I felt very powerful doing them today, I think it’s ’cause I had skipped my last “med ball push-up” day. The benefits of med ball push-ups are plentiful. They work your stabilizers, your shoulders, and depending on how far apart your legs are, they also work your core. (The closer your legs the more you hit your core.)

Usually by my 4th exercise I cut down the med ball push-up reps to 10 total (5 each side). They’re difficult, but it feels great and it’s an excellent alternative to the standard push-up.