“Weighted” Ball Workout
Sometimes you just need to mix it up. For those of us that go the gym at least 3-4 times a week tend to get bored with using the same equipment every time. Sometimes a little creativity is needed to bring excitement and growth back into the workout. Strength training and fat-burning can be maximized with a ball workout. Combining a strength type exercise (push-up) with a fat-burning exercise can kick your body into gear for burning fat but at the same time shock your muscles into a growth spurt.
Pros |
Cons |
Older people/kids/rehab patients |
Don’t offer a lot of weight |
Small balls (safety), won’t hurt when you drop on toe. |
No flexibility for adjusting weight |
Easy to handle, plates can be hard to hold |
Expensive |
Variety for workout |
|
Exercises
Chest
Push-ups-regular, one small ball in each hand with or without feet on big ball, two hands on big ball. Alternate small ball to big ball to small ball.
Biceps
Standing curls, 1 or 2 arms, palms up or down.
Triceps
Kickbacks, overhead ext, 1 or 2 arms.
Shoulders
Side raises, bent-over raises, presses (together or alternating), wall push-ups.
Rotator
Small arm circle rotations (both directions), lying or standing L-raises (45 degree).
Legs
Lunges, squats, wall-sits, squat jumps.
Fat-burn -- Strength
Jumping jacks – lunges
Mountain climbers – push-ups
Shadow boxing – side lat raises
Shadow kicking – leg lifts (abs)
…For more information and tips, check my website, www.chadamartin.com. Thanks to Universe Gym for supplying equipment for this show.