Fitness Friday - Using a Medicine Ball to Workout

"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body." I Corinthians 6:19,20

Let me introduce to you my very good friend Clare! Before entering the fitness industry, Clare received her bachelor's degree in business administration from Walsh University and worked in the corporate world for 7 years. She has been involved with aerobics, pilates and personal training since 2004. Clare has her aerobics, pilates and personal training certification from Fitour. Currently, she is teaching an interval training class at Maranatha Bible Church and pilates classes at Malone College. She has been married to her husband Kory for 5 years and now stays at home full time with their son Sam and is due in just a few weeks to have her second child.

Clare is a regular over on Women Living Well (to see her cute baby bump check out the photo of her with Denise Austin there). And today she's going to show us how to use a new piece of equipment to get fit - the medicine ball!

If you've seen a medicine ball before, you may have looked at it, then quickly walked away thinking that it must be a piece of equipment for athletes only! Do not fear! These weighted balls are a GREAT addition to your home gym and your workout routine. They come in many varieties--handles, no handles, small, large and a variety of pounds. They don't take up a lot of space and will last you a long time. Not only are they great for abdominal exercises, but upper and lower body as well. The exercises performed below are done with an 8 pound ball. If you do not have a medicine ball, you should be able to grab one weight and complete the exercises. (although some of the moves may not be as comfortable)


This month we are going to focus on a full body strength routine with the medicine ball. Click here for a workout plan on how to use the medicine ball for your abs.


Side Step with Press: Grab your medicine ball. Stand with your legs hip width apart. Take your left leg and step directly beside you while pressing the medicine ball forward. Step back to the beginning position. Now, step to the right while pressing the medicine ball forward. Return to starting position. Continue alternating sides. * Be sure to sink into your heels as if you were sitting into a chair when you step to the side. Keep the chest lifted and the shoulders down as you press forward. REPS: A left and right step equals one repetition. Do 8-10 reps for 2 sets

Hinged Over Front Raise: Stand with feet hip width apart with medicine ball in your hand. "Hinge" your upper body forward by leaning over slightly from the hips. You should not be parallel with the floor. (see picture) Keep your gaze toward the floor and your neck long as you raise both arms simultaneously only to the height of your head. Return arms to starting position. Repeat. *Be sure to keep your knees soft and slightly bent as you sink into your heels. REPS: 2 sets of 8-10 reps.

Playtpus Walk: **This exercise may feel a little uncomfortable and odd. Have fun with it! Start with the ball at your hips (both hands holding it) Move into a squat position. Take your right leg and WHILE YOU ARE STILL SQUATTING step up and to the side a little. Now pick up your left leg and step it up to the side. (You are mimicking walking in a squatting position) Do not let the steps be right in front of you but instead off at a slight angle. Once you are comfortable doing this, lift your arms straight up as you are holding the ball and keep them high as you walk forward and back. The arms are stationary in this position. Walk forward x 4, then backward x 4. That is one repetition. REPS: 2-3 sets of 3 total reps

Tricep Overhead Extension: Stand with the medicine ball in both hands. Raise your arms above your head. Keep the elbows pinned high and close to your ears as you press the ball towards the ceiling. Be careful not to let the arms "wing" out to the side and really PRESS the hands as you lift up. You want to think that the only movement in the arms is from the elbow to the hand. The gaze is ahead, not looking at the ball. REPS: 2 sets of 10-12 reps

Glute Lift: Take your medicine ball and go to the floor. Lay with your back, head and arms to the ground. Place both feet on top of the medicine ball. Lift your rear end up to the ceiling as your squeeze through your glutes and hamstrings. Return to starting position. Continue in a slow and controlled motion. REPS: 2 sets of 10-12 MODIFICATION: If you aren't up for the balance challenge of having your feet on the ball, then place your feet firmly on the mat!

"Do what you have to do to take care of your body and be healthy. Exercise - and then get on with it. Get busy serving God - that's our goal." - Beth Moore

Walk with the King!

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