By Julie Messinger
DHAC Exercise Physiologist
It’s getting closer and closer to summer. Now that you eliminated the winter blues, this could be a chance to get yourself back into the gym and get some good work outs in before you hit the beach!
If you’ve been doing the same routine all winter, this is a perfect time to switch things up and add some new and fun exercises. Try adding the medicine ball to your training.
These weighted spheres help improve your muscular power which can improve sports performance. They can be thrown, caught and can improve overall athletic ability! Whether you’re an athlete looking to improve strength, or just want to improve your general fitness, these exercises will be a challenge and will improve your strength.
Before you start, make sure you chose a weight that’s heavy enough to slow down the motion, but at the same time not so heavy that you limit your R.O.M. (Range of motion) For general health benefits, do 15 reps 3-5 sets. If you would like to focus on power and speed, try using a heavier weight doing 3-5 reps 3-5 sets.
Here is an example of a full body exercise with the medicine ball. In this one move, you will be working your quads, glutes, hamstrings, core and shoulders!
Squat to Overhead Press: Stand with feet hip width apart. Hold medicine ball right in front of chest. Sit back in heels with butt back and chest up. This is your squat. Push through the heels and exhale out of your mouth back to standing position and push medicine ball over head with arms lined up with ears. Bring ball back down to start. Do 15 reps 3-5 sets.