Medicine Ball Full Body Workouts with Jim Launer

Medicine balls were first used in Ancient Greece in 400 B.C. If you have ever accidentally kicked one, you probably found that they are pretty heavy. Balls range in a variety of different sizes and weights. Be sure to find the best weight for you. Here are some basic medicine ball work outs that you can do at the gym or at home:

Med Ball Slams

1. Hold the med ball at chest height, elbows tucked into your sides and feet at shoulder width.

2.  In one motion, raise the med ball over your head getting full extension through your hips, ankles and knees.

3.  Reverse the motion and slam the med ball as hard as you can into the ground.

4.  Catch the med ball with both hands and repeat the movement for the desired number of reps and sets.

Med Ball Squat and OverHead Throw

1. Hold the med ball at chest height, elbows tucked into your sides and feet at shoulder width.

2.  Squat as low to the floor as possible while remaining in proper squat position.  Keep the med ball tight to your body even with your chest.

3.  In one motion fire out of the squat position and drive the med ball out of your hands using the palms of your hands.

4.  Catch the med ball and repeat the movement for the desired number of reps and sets.

Med Ball Toe Touch

1.  Lie flat on your back with the med ball in your hands.

2.  Extend your arms and raise your legs straight into the air.

3.  Slowly raise your shoulders off of the ground and touch the med ball to your toes.

4.  Return to the starting position and repeat the movement for the desired number of reps and sets.

(Note:  Keep your head neutral – do not bring your chin to your chest.)