Looking for another way to build power in your legs and arms without static weight machines. Try a simple "medicine ball" workout. It's different, challenging and can be a great way to test your stabilization.
First, find a medicine ball that you can easily work with. It should not be too heavy and easy to manage. Why? So that you can run through the exercises (in front of a mirror or your trainer) to make sure you body is sitting in the right position and you can use this set as a warm up. Once you are stable and feel comfortable holding the medicine ball, you can grab a slightly heavier/challenging ball to begin your workout. Check out this beginner's workout that you can do 2-3 times as a circuit in one session.
- 6 squats with med ball going straight overhead
- 6 squats with med ball going over right shoulder
- 6 squats with med ball going over left shoulder
- 6 lunges with left leg in front-diagonal pattern to left shoulder
- 6 lunges with right leg in front-diagonal pattern to right shoulder
- 8-12 chest presses in stagger stance
- 6 rotations to each side--on the floor
These simple exercises will increase power in your legs, shoulders and arms. Also by moving both your legs and arms simultaneously, you engage your core by tightening your abs to help control the movement. Make the moves smooth, continuous and remember you are in control, the medicine ball is not. . .try it!