30
May

Exercise of the Day: Split Lunge with a Medicine Ball

By Aaron Potts Posted in Exercise, Exercise Database, Lower Body Exercises, Medicine Ball Exercises / No Comments »

The Split Lunge with a Medicine Ball is a GREAT exercise for maximizing the time that you spend exercising because it will work many different muscle groups all at the same time.

 Split Lunge with a Medicine Ball
Split Lunge with a Medicine Ball

As you can see in the picture, the idea is to go down into a lunge, and as you come up, you then raise the medicine ball overhead to one side before coming back down to bring the medicine ball to the other side of your body. This has the effect of working your legs, your abdominal muscles, your shoulders, and even your back, all at the same time. Be sure to raise the medicine ball completely overhead on each repetition, and also to go down into a full lunge on each repetition. Also, after doing 10-15 repetitions on one leg, switch sides and do another 10-15 repetitions on the other leg. Added Bonus: This exercise also keeps your heart rate up, which means that you will not only work a lot of different muscles groups, but you will also burn through quite a few calories at the same time.

Click here to see more exercises that use a medicine ball.

25
May

Exercise of the Day – Push Ups on 2 Medicine Balls

By Aaron Potts Posted in Core Training, Exercise, Exercise Database, Medicine Ball Exercises, Upper Body Exercises / No Comments »

If you want to find a way get more benefit from doing push ups or to make push ups more difficult, adding medicine balls to the equation will do the trick!

 Push ups on 2 Medicine Balls
Push ups on 2 Medicine Balls

The idea behind this exercise is that you are making the surface that you are pushing against unstable, forcing your body to recruit more resources in order to do the exercise. Not only will you increase the recruitment of the stabilizing tendons and ligaments that are used during the push up exercise, but you will also increase your level of neuromuscular communication at the same time. Be sure to balance the weight distribution when doing this exercise by placing the medicine balls directly across from each other, and by placing your hands in the same location on each medicine ball.

Click here to see more exercises that use a medicine ball.

25
Apr

Exercise of the Day – Exercise Ball Oblique Crunches with Medicine Ball

By Aaron Potts Posted in Abdominal Exercises, Core Training, Exercise, Exercise Ball Exercises, Exercise Database, Medicine Ball Exercises / No Comments »

Looking to actually accomplish something with your ab workout instead of just doing crunches day after day?

Be sure to visit Fitness Generator to get access to thousands of exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

Exercise Ball Oblique Crunches with Medicine Ball
Exercise Ball Oblique Crunches with Medicine Ball

Although this movement targets the oblique (side) abdominal muscles, it exercises your entire core musculature at the same time. By balancing yourself on the exercise ball and also adding outside resistance (the medicine ball), you force all of your core muscles to activate just to keep you stable, and that is before you even start moving back and forth to exercise the oblique muscles!

Click here to see more exercises that use a medicine ball or go here to see more exercises that use an exercise ball.

25
Apr

Exercise of the Day – 1-Arm Squat

By Aaron Potts Posted in Core Training, Dumbbell Exercises, Exercise, Exercise Database, Kettlebell Exercises, Medicine Ball Exercises / No Comments »

Using a kettlebell, a dumbbell, or a medicine ball, you can develop incredible strength, stability, and neuromuscular coordination with this one-sided movement.

Be sure to visit Fitness Generator to get access to thousands of exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

1-Arm Squat
1-Arm Squat

Be sure that the weight you are holding does not migrate in front of your head during this movement. The idea is to create a "counter-weight" situation where the weight pulls you slightly backwards and you have to compensate for that by using your core stabilization muscles. Also, be sure to practice perfect squat form – feet flat on the floor, toes parallel and pointing straight forwards, head and shoulders up and not rounded forward.

25
Apr

Exercise of the Day – Medicine Ball Toss Up

By Aaron Potts Posted in Exercise, Exercise Database, Medicine Ball Exercises / No Comments »

Much like the Medicine Ball Throwdown, this exercise allows you a full range of motion throughout the entire repetition

Be sure to visit Fitness Generator to get access to thousands of exercise graphics as well as instructions on using bodyweight, dumbbells, kettlebells, resistance bands, and more!

Medicine Ball Toss Up
Medicine Ball Toss Up

When throwing the medicine ball into the air, remember that the idea is to make this a "whole body movement". By squatting down before you toss the ball, and beginning to move your arms upward as you stand up, you will be creating energy. Also, be sure not to "throw" your arms behind your head at the completion of the movement. Your arms should be straight overhead and roughly on either side of your head when you release the ball.

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