Tone Up for Summer with These 7 Exercises!

It is time to kick your body into gear and tone it up for summer sun and fun!  Medicine balls will help keep your workouts fresh and are a great addition to any home gym. You should have two, a light one and a medium size one (I’m using a 4 kg ball for this workout).  You can replace the medicine ball with any other ball or dumbbell instead (no tossing the dumbbell though – too awkward to catch).

To burn extra calories and fat, focus on higher repetitions with little to no breaks in between exercises (circuit training).  *These 7 exercises below will get you lean and ready for swimsuits:

MB Squat Toss

1. Medicine Ball (MB) Squat Toss

Targets thighs, butt, core, chest, shoulders, & triceps.

  • Stand tall in a wide stance.
  • Press both hands into a medicine ball with your elbows out and shoulders retracted and depressed.
  • Lower down into a squat by bringing your hips back and keep weight on your heels.
  • Use your hips to generate power and press/toss the ball overhead.
  • Catch and repeat for 15 to 25 reps.
  • If you don’t feel comfortable tossing, just reach your arms overhead instead.

MB Alternating Chop Squat

2. Alternating Chop Squat

Targets thighs, butt, core, & shoulders.

  • Stand tall.
  • Hold a light medicine ball out in front of you without shrugging your shoulders.
  • Abs in tight!
  • Chop the medicine ball towards your left hip as you go down into a squat. Weight stay even on both legs.
  • Just as above, generate power from your hips to raise back up bringing the ball about eye level.
  • Repeat the chop squat to the right and alternate sides for 14-24 reps.

MB Balance OH Pass

3. Balance with Overhead (OH) Pass

Targets shoulders, core, & stabilizing muscles of the ankle, knee, & hip.

  • Balance on 1 Leg.
  • Hold a light medicine ball out to side.
  • Slowly raise the medicine ball overhead and pass it to your other hand.
  • Repeat the pass back and forth for 14-24 reps.
  • Balance on opposite leg and repeat sequence.

MB Lunge Pass

4. Lunge with MB Pass

Targets thighs, butt, & core.

  • Stand tall in a staggered stance holding a light medicine ball in front of you.
  • Bend your knees and keep your chest open as you pass the ball under your leg.
  • If you can’t keep your back straight while passing the ball, just reach the ball towards the outside of your front leg instead.
  • Perform 15-25 reps of ball passes.
  • Switch legs and repeat.

MB Crunch Toss

5. Crunch with MB Toss

Targets the front of your core (the “6-pack” muscles) & chest.

  • Lie on your back with your elbows out and hands pressing into a medicine ball.
  • Crunch and press/throw the ball into the air.
  • As you catch the ball, go back down to starting position.  Keep your shoulders down away from your ears throughout the entire movement.
  • Repeat for 15-25 reps.

MB V Pass

6. V Pass

Targets the side abs (obliques) and stabilizing muscles of the back (erector spine) and core (transverse abs).

  • From a seated position, lean back to a point that is a challenge for you (abs in, chest open).  You shouldn’t feel any pain in your lower back.  If you do, don’t lean as far or even try sitting on a rolled up mat to bring your hips up higher off the ground.
  • Hold a light medicine ball out in front of you.
  • Slowly rotate the ribcage to one side and open your arm out to side.
  • Reach the medicine ball as far as you can, with control.
  • Come back to center and repeat sequence on the other side.
  • Alternate sides for 14-24 reps.

MB Reverse Curls 2

7. MB Reverse Curls

Targets the lower abs (rectus abdominals).

  • Lie on your back and squeeze a ball in between your feet.
  • Slowly raise your knees up towards your chest.  Don’t use momentum, “muscle” it up using your lower abdominals.
  • Slowly lower your knees back down and don’t let your lower back raise off the mat.
  • Repeat for 15-25 reps.

After going through all 7 exercises with little to no breaks in between, now is the time to get a drink of water. See if you can complete the set of exercises one or two more times before stretching, drinking water, and calling it a day.  Try it and let me know whatcha think!

*Consult your physician before starting any new exercise program.


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