Bustle recently came out with an article Titled “9 Medicine Ball Workouts that’ll Strengthen Your Entire Body”. In it our very own, Coach Roger, was featured saying what his favorite Medicine Ball Exercises were for Power.
Check out what Roger had to say,
“Trainer Roger Montenegro’s Cardio
Medicine ball workouts can give you cardio via plyometric moves.
Do 3 sets of 5 reps, & 1 min. rest in between each.
– Overhead slams
– Jump squats to overhead slams
– Step laterally, throw ball into a wall.
– Throw ball to ground from chest.
9 Medicine Ball Workouts That’ll Strengthen Your Entire Body
A medicine ball workout doesn’t have to mean endless oblique twists. As trainer Jessica Mazzucco says, you can use the weighted ball in staple exercises like squats, push-ups, planks — and fun “slams” — to strengthen the entire body. Here, 9 trainer-approved routines to try.
Mazzucco’s Circuit
Train your glutes, legs, core, and shoulders with these moves:
– Squat down then thrust the ball up, stretching arms overhead.
– Lunge forward, twist to side with ball at chest.
– Do deadlifts balancing on one leg, with ball in front of you.
3 sets of 10 reps.
Dr. Jordan Duncan’s Lunges
Look for a ball that’s a challenging weight, usually 8-15 lbs, for a lower-body burn.
– Hold medicine ball with arms out straight, chest height.
– Lung out & rotate torso toward side of front leg.
– Return to starting position.
10-15 reps per side.
Trainer Roger Montenegro’s Cardio
Medicine ball workouts can give you cardio via plyometric moves.
Do 3 sets of 5 reps, & 1 min. rest in between each.
– Overhead slams
– Jump squats to overhead slams
– Step laterally, throw ball into a wall.
– Throw ball to ground from chest.
Coach Caitlin Sacasas’ Leg & Arm Circuit
– With feet wider than hips, medicine ball at chest, squat down then explode up. Land gently. Do 3 sets of 15.
– In high plank, medicine ball under one hand, lower chest in a push-up. Do 3 sets of 10.
– Overhead slams, 45 seconds.
