Working out in a crowded gym can be a night mere, dangerous. You’ve made time for exercise, but the gym can be so crowded that it can be difficult to get in a good workout. Your favourite equipment may not be available, or your favourite class may be too crowded, or you got there too late to join. Do not despair! No matter how crowded a gym may be, you can always find a little bit of space and a medicine ball—everything you need for an awesome workout.
Exercising with a medicine ball can help elevate your heart rate and engage several core muscles, providing both cardiorespiratory and strength training benefits that can be difficult to achieve with traditional strength training machines. In order to boost cardiorespiratory benefits this workout is designed to be done in an As Many Rounds As Possible (AMRAP) format—repeating the exercises in the circuit as many times as possible in a given period of time.
Tranquillity 360 Fitness lead personal trainer Malachi will break down for you some simple and cleaver workout you can get done using the medicine ball.
Stand with your feet hip-width apart, knees slightly bent and holding the medicine ball in front of your chest. Keep your spine long as you push your hips back to lean forward; lower yourself until you feel a slight tension in the back of your legs; press your feet into the ground and your hips forward to return to standing. Complete 10 to 12 reps.
Stand with your feet shoulder-width apart and hold the ball in front of your waist; sink into a squat by pushing your hips back and allowing your knees to slide forward while keeping your spine long; as you lower yourself the medicine ball should move between your legs, press your feet into the ground to return to standing as you keep your arms straight and swing the medicine ball to an overhead position. Repeat for 10 to 12 reps.
Lift with rotation
Stand with your feet shoulder-width apart and your right foot forward so that the heel of your right foot is even with the toes of your left foot. Hold the medicine ball in your hands by your left hip; sink back into your hips to squat down; as you return to standing push into your left foot as you rotate your left hip and move the medicine ball from your left hip to above your right shoulder. As you lower the medicine ball sink back into the squat. Complete 10 to 12 reps with the right foot forward and the same number of reps with your left foot forward.
Squat with staggered feet
Stand with your feet shoulder-width apart and your right foot forward so that the heel of your right foot is even with the toes of your left foot. Keep your spine straight as you push your hips back and allow your knees to slide forward as you hold the medicine ball in front of your chest and complete 6 to 8 repetitions; switch your feet to move the left foot forward and do the same number of reps with your feet in the new position. Complete 10 to 12 reps total (5 to 6 reps with each leg forward).
Pullover to crunch
Lie on the ground with your feet flat on the floor and knees pointed toward the ceiling; hold your arms straight overhead (so they’re lying on the ground) with the medicine ball between your hands so that your palms face each other. Pull the medicine ball from overhead to over your chest; as the medicine ball is over your chest draw your belly button in toward your spine and roll up into a crunch (think about pulling your rib cage down toward your pelvis). Lower your body back to the ground before lowering the medicine ball. Complete 10 to 12 reps.
Try to complete as least two full circuits in 10 minutes. As you become more experienced, try to complete at least three circuits in 15 minutes. Ultimately try to complete five circuits in 20 minutes. Start with a light medicine ball and gradually progress to a medicine ball that is heavy enough to make completing the assigned number of repetitions difficult.
No matter how busy the gym gets, this workout will allow you to get your sweat on. It’s also a great option for getting an effective workout when you’re traveling. You can also do this in the comfort of your own home.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.