Compleating an entire total body workout with only an 8-pound medicine ball may not seem so intimidating, but you should consider that: these 10-exercise program is the same one that the university of North Carolina strenght and conditioning coach uses to get the team of Tar Heels into a competitive game shape. It’s designed inspire you and to help you build a solid core and burn as much fat as possible and improve your sport performance.
Sahratian (the Tar Heels coach) calls this workout Med Ball 400. The number stands for the number of repetitions. That being said you should probably start with half of the reps.
Med Ball 200
You should preform this workout at the end of your workout or as a seperat workout program at least 3 days a week. You should use a 10-pound ball and then do 20 repetitions of each exercise in the order shown.
1. Big circles workout
Standing with your feet shoulder-width apart and knees bent, hold the ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.
2. Woodchopper Stand with your feet just at shoulder-width apart. With your arms straight, hold the ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same motion, and return to the start position. That’s 1 repetition.
More to come in part# 2