A medicine ball is a versatile piece of kit, which can be used in a variety of ways to give you a whole body workout targeting either strength or cardiovascular gains. Whilst we appreciate its probably not the easiest item to take abroad, it is definitely the sort of item you could carry down to the local beach or park to get a workout in on your next day trip!
Here’s how to get the most out of this handy tool.
Firstly, choose a ball weight which isn’t so heavy you can’t throw it and move it around easily. Going heavy with a medicine ball simply reduces the amount of exercises you can use it for. Keeping to the lighter weights means you can use it repeatedly in a variety of ways, including throws.
Medicine ball throws are a great way to develop power- use a variety of throws to target different muscle groups. We love squats into a forward throw or single arm shot putt style throws. The aim of all medicine ball throws is to move the ball as quickly as possible.
For a look at 3 simple throws you can do with a medicine ball for power training - click here.
To give yourself a brilliant cardiovascular workout, try throwing the ball as far as possible, then sprint to collect the ball. As soon as its collected, throw again until you’ve completed 5 throws.
Take 2 minutes rest then repeat for 3 sets.
Remember you can include all different types of throws to vary your workout. The action of throwing and sprinting gives a high intensity interval training workout (HIIT); which refers to the high intensity of the exercise stimulus followed by a recovery period. The high intensity work is a time efficient and effective way to burn calories, and gives a good metabolic boost in the time period following the exercise.
Another useful way to use the medicine ball is medicine ball slams. This whole body power exercise begins with the ball being lifted overhead then slammed down into the floor as hard as possible. Ensure you keep your back straight as you collect the ball and return to the overhead position.
Aim to complete 3x5 reps of maximal effort.
A medicine ball can be the perfect beach workout essential and keeps you in shape during ice cream season.
Want more summer fitness tips? Click here for a few ideas of places to go where training can easily fit into your summer holiday plans.