Functional Training Workout Using Medicine Balls

Today we will use the Medicine Ball as our training tool for a functional workout. This workout provides not only strength training but a great core workout as well.
Medicine Ball Training:
Medicine Ball exercises have progressed a long way since they were first introduced to the fitness world.
They work great with gravity, going up to large weights and offering a unique grip challenge.
Having the ability to move the ball close to the body or far away allows for momentum changes. Moving the ball across the ground creates momentum challenges for the body to defend.  Travelling over, or on and off the ball changes ground reaction and clients reactions.  The mix up of the exercises ensures your client’s focus throughout the full body workout.


Workout: 45 seconds per exercise, 20- second rest between exercises, repeat 5 times


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Exercise 1 medicine ball 3-point hand lunge rotation



Exercise 2 medicine ball bent over low to high row to wide



Exercise 3 medicine ball hand lunge sideways



Exercise 4 medicine ball jump 1 to 2 right and left



Exercise 5 medicine ball leg reach forward and press forward



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