Burpee Medicine Ball Overhead Toss

Hello, it’s time again for a new Home Exercise of the Week.  This week I have another variation of everyone’s favourite exercise…the burpee!  I call it the Burpee Medicine Ball Overhead Toss.

This variation of the burpee is going to give your core an extra challenge since you will be adding the instability of placing your hands on the ball when you’re in the full plank position.  As with other burpees, you will also be working your legs, shoulders, and arms.  The shoulders will get an extra workout as well with the overhead throw of the medicine ball.  And don’t forget the cardiovascular conditioning you will get when your heart is pumping hard during this exercise!

Let’s take a look at the key performance points of the Burpee Medicine Ball Overhead Toss.

  • crouch down and place a medicine ball down on the floor in front of you
  • keeping your hands on the ball and under your chest, jump your feet back until you are fully extended in a full plank position
  • keep your abs engaged to maintain your balance on the medicine ball
  • from this full plank position, jump your feet back up and underneath you then pick the ball up and stand up while trying to keep your back as straight as possible (like standing up from a squat)
  • once you are fully upright throw the medicine ball straight up over your head and then catch it on the way back down
  • lower the ball to the floor and repeat the movement for your desired amount of reps or time

So there you have the Burpee Medicine Ball Overhead Toss.  Add this fun variation of the burpee in to your full body routine and let the sweating begin!

Let me know how you do with this one in the comments below or if you have any questions.

See you next week with another new exercise!

Lateral Lunge Medicine Ball Extension

Hello, it’s Home Exercise of the Week time again and this week I have a full body exercise for you to try called the Lateral Lunge Medicine Ball Extension.

The Lateral Lunge Medicine Ball Extension works your gluteus medius (the sides of the glutes), quadriceps, hamstrings, and your adductor muscles which are the muscles of the inner thigh.  The medicine ball extension works your shoulders and to a lesser degree your biceps and triceps.  So as you can see you are working a lot of muscles here which means you’ll be burning more calories and making your heart work more creating a cardiovascular component to the exercise.

If you don’t have a medicine ball that’s ok.  You can use any heavy object you have around the house.  You can even hold your baby or pet for this one!

Let’s take a look at the key performance points of the Lateral Lunge Medicine Ball Extension.

  • stand tall with your feet together and holding the medicine ball close to your chest
  • take a big step to the right while keeping your toes pointed forward
  • bend your right leg so you are descending in to a lunge
  • keep your weight on your right heel and drive your hips back as you lunge
  • keep your back straight as well as your left leg
  • make sure your right knee stays in line with your right toes (you don’t want your knee going forward past the toes)
  • hold this lunge position and push the medicine ball forward away from your chest
  • pull the ball back to your chest and push up through your right heel to the starting position
  • repeat the movement for your left leg
  • lunge side to side for your desired amount of reps or time

So there you have the Lateral Lunge Medicine Ball Extension!  Add this in to your full body routine to spice things up and hit your legs in a different way.

Let me know how you do with this exercise in the comments below or if you have any questions.

See you next week with another new exercise!

Medicine Ball V Up

Hey there, it’s time for a new Home Exercise of the Week!  This week I have an excellent core exercise for you to try called the Medicine Ball V Up

The Medicine Ball V Up targets your upper and lower abdominal muscles as well as your hip flexors.  The advantage of doing this exercise with a medicine ball is the added resistance you will get throughout the movement.  This will work your abs harder and make the exercise more challenging.  If you don’t have a medicine ball you can do this exercise with any object around the house that is easy to hold and has some weight to it. 

Let’s take at look at the key performance points of the exercise. 

  • lay down on your mat in a face up position
  • place the medicine ball on the floor behind your head and fully extend your legs and arms 
  • grab the medicine ball, flex your abs, and crunch up keeping your head in line with your spine (try not to tuck your chin in to your chest)
  • at the same time raise your legs up and move them towards the medicine ball in your hands (you’re now in a V type position)
  • engage your abs and hold this V position for a second and then lower your arms and legs back down towards the floor
  • stop lowering your arms and legs right before they touch the floor – this will keep tension on your abs throughout the exercise 
  • repeat for your desired amount of reps

So there you have the Medicine Ball V Up.  Add this challenging core exercise to your ab routine or at the end of your workout.

Let me know how you do with this exercise in the comment section below or if you have any questions. 

I will see you next week with another new exercise!

Medicine Ball Cross Body Mountain Climber

Hey there, it’s a new week and that means it’s time for a new exercise!  The Home Exercise of the Week this time is another core exercise called Medicine Ball Cross Body Mountain Climber.

With this exercise you will be targeting your abdominal muscles, especially your obliques, as well as your chest, shoulders, triceps, hip flexors, and lower back.  The added instability of planking on the medicine ball while doing the mountain climber further engages your core muscles and stabilizers, making it quite challenging.

Here are the key points to doing the Medicine Ball Cross Body Mountain Climber properly:

  • start in a plank position with your hands on the medicine ball
  • make sure the ball is directly underneath your chest
  • engage your abdominals and keep tight throughout the movement
  • from the full plank position, drive your right knee towards your left elbow giving your abs a really good flex
  • return to the starting position and then drive your left knee towards your right elbow
  • repeat until you have finished your set

So there you have the Medicine Ball Cross Body Mountain Climber.  Take it slow at first until you feel comfortable balancing yourself on the ball.  Once you get the hang of it you can try increasing your rep speed to add a cardiovascular component.

If you like this exercise leave a comment below.  I’d love to hear what you think.

Happy climbing!

Medicine Ball Side to Side Pushup

Hey everyone!  It’s time for a new Home Exercise of the Week and this week we are going to work your upper body.  The exercise is called a Medicine Ball Side to Side Pushup and this will primarily work your pectoral muscles.  Assisting in the movement will be your deltoids and triceps, and your core will get a great workout too!

In the video I use a medicine ball which is great to use because the weight of the ball will activate more muscles to push it across but if you don’t have one then you can use a soccer ball, volleyball, or basketball.

The purpose of using a ball in this pushup exercise is to increase stabilization of your body which is what the offset hand position will cause your shoulders, chest, and core to do.  Also, the side the ball is on will work through a longer range of motion, increasing muscle activation.

So let’s take a look at how to do the Medicine Ball Side to Side Pushup properly.

  • get in to your pushup postion with one hand on the ball and one hand on the floor
  • lower your chest to about an inch from the floor then press back up
  • once at the top of the pushup, push the ball across to your other hand and you will now be in position to do the other side
  • repeat the pushup and medicine ball roll until you complete your desired amount of reps
  • if you are a beginner and you have trouble doing the full pushup, you can modify this exercise to do it from your knees.  Just make sure you keep your butt down and body straight.

There you have the Medicine Ball Side to Side Pushup!  This is a great variation to the standard pushup that will challenge your muscles in new ways!