Gym Date – Partner Med Ball Workout
Ever since I can remember, nights that my mom went out with friends became “Daddy-Daughter Date Night.” Every few weeks, my mom would leave my dad and I behind while she met friends for dinner. We would either pick a restaurant or cook something together, then pick a movie or run an errand. When I was little (read: not a health-nut yet!) we would get ice cream or wait up for my mom to bring us back dessert.
Now, our “date night” has evolved into evening workouts at the gym together. Some people might think that sounds more like a chore than fun, but we like exercising and I honestly have just as good a time at the gym. :) With such a tight schedule, a double day at the LA Fitness is usually inevitable. The last two nights my mom has been gone, my dad and I swapped out a movie for a strength session. (I cannot believe how CROWDED the gym gets after 7 o’ clock! It’s a party in there!) We are lucky to find a matching set of weights, so last night I opted for a medicine ball workout, taking advantage of having a partner.
*All exercises explained below (also on any fitness website):
(Does this picture look vaguely familiar to the Essentials Workout? It’s all about recycling!)
1. Decline Sit-Up Throw: use a declined bench if you can (if not, sitting on a swiss ball works too). Have a partner at your feet toss you an 8-10 pound medicine ball; hold the ball to your chest while you extend your back to the bench; throw the ball as you sit up. Repeat x 20 and switch places!
2. Kneel-to-Push ups: It’s a 2-for-1! You get (girlie) push ups with an explosive throw. Start out with one partner kneeling, facing the other who is standing about 6 ft away. Kneeling partner: Throw the medicine ball (explosively, from the chest) and let your body fall into girl-style push up position, complete a push up and return to kneeling. Catch & Throw the ball; Repeat x 15 & Switch.
3. Single-Leg Balance Toss: obviously, the heavier the ball, the more difficult the exercise. Trying to maintain balance while throwing and catching = good for the core! This one is pretty self-explanatory – face each other, a decent distance apart. Stand on one leg for 20 tosses, focusing on balance more than the power of the throw. Switch legs!
4. Back-to-Back Pass: Don’t get dizzy! Touching shoulder blades (having a height difference could make this a tad tricky…), pass the ball from left to right with each other. Keep your arms extended without locking your elbows; keep the ball up at about shoulder-height. After 20 passes, switch directions!
5. Throws from the Chest: not that this one needs too much of a description, but make sure to use some force and push the medicine ball out. Slightly squat as you catch it back. 20 tosses = 1 set.
Repeat this set three times, or more if you’re feeling ambitious! Along with partner exercises, you can also include:
- Russian Twists
- Slams (Get the frustration out!)
- Around the World
Grab a buddy and get sweaty! (Cheesy but it rhymed.. ;) )
Check out the FITNESS page for other workout routines
Posted on June 11, 2013, in Fitness and tagged exercise, fitness, health, medicine ball, Workout. Bookmark the permalink. Leave a comment.
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