Do you want to get in the best shape of your life? Want to go to gym but don't have the time, money, or motivation? Or are you bored with your current routine and looking for something different? If any of these situations apply to you, this course is the solution. This course will introduce you to one of the most underutilized, yet powerful, pieces of gym equipment ever created; the medicine ball.
After completing this course, you will be able to make your own medicine ball!!! You'll be able to do nearly 40 different exercises with the medicine ball, including exercises that will allow you to partner up and get fit with a friend. You will be able to do these exercises and variations anywhere; a park, a gym, or a living room. As well, you will be armed with 3 different workouts that are provided with the course that allow you to tie the exercises together and teach you how to incorporate medicine ball training.
This video demonstrates how to do elevated push-ups on a medicine ball. This exercise hits the lower chest more and is a little bit easier than a regular push-up since the weight of the body is skewed toward the feet. However, using medicine balls makes this exercise harder than elevated push-ups on a stable surface since the instability provided by using medicine balls makes the body work harder to maintain position.
This exercise demonstrates how to do medicine ball push-ups with your feet elevated on a medicine ball. This exercise places more weight on the hands and works the front of the shoulders and chest much harder. By doing this exercise on a medicine ball, your body is not very stable and your core has to work harder to maintain strict form. Overall, this is much harder than standard push-ups.
This is a demonstrations of how to do push-ups on one medicine ball with your hands elevated. This exercise differs in the two ball set-up in that it forces your hands to be much closer together. This puts much more emphasis on your triceps and is an excellent exercise to focus on arm development. The medicine ball adds a degree of instability to the exercise and makes your arms work much harder than a narrow grip push-up.
This is a demonstration of the one arm elevated push up. This push up works the elevated side harder and puts more work on the arm and shoulder of that side.
This is a demonstration of how to do one arm elevated push-ups by rolling the medicine ball between your arms. This exercise will give the same benefits as the one arm elevated push-up but it allows a much faster pace and can be used to work both sides evenly while prolonging burnout of each arm.
This video shows how to perform a plyometric push-up using two medicine balls. This exercise is great for explosive power and can be used for strength and conditioning.
This lecture demonstrates how to use one medicine ball to do a plyometric pushup. This version is slightly easier than the two ball version and can be utilized as a progression to working your way up to the two ball plyometric push-up.
After watching this lecture, the student will be able to do an overhead tricep extension with a medicine ball.
This video demonstrates how to use a medicine ball to perform a standing arnold press. After watching this video, students will be able to perform this exercise to work their side and front shoulder muscles.
This lecture shows how to perform a medicine ball throw with one arm. This exercise is great for explosive power, strength, and conditioning.
The student will learn how to do an overhead medicine ball throw in this video. This exercise is good for developing power through the whole body and can be used for conditioning and strength.
This video teaches the student how to do the scoop toss. The student will be able to substitute this exercise for the overhead throw, since it is used to develop full body power in a similar manner. It is useful for people that have shoulder problems that would prevent them from doing the overhead medicine ball throw.
The video demonstrates how to do the medicine ball slam. After watching this video, students will be able to utilize this exercise in full body conditioning.
After watching this lecture, the student will be able to perform a medicine ball push press to build powerful shoulders.
After watching this video, the student will be able to isolate their triceps with a tricep extension medicine ball toss.
This video shows how to use a medicine ball to make the traditional sit-up more challenging.
Nick is a practicing pharmacist, holding a doctorate from VCU. He also holds a precision nutrition certification in exercise nutrition, a Crossfit Level 1 certificate, Sankyu rank in judo, Snake Pit USA team member, and is an Erik Paulson Combat Submission Wrestling affiliate. He has an extensive background in combat sports competition; in which he has been a former Va judo heavyweight state champion and Tn State MMA Middleweight champion. He is a coach for both amateur and professional fighters at Team FAST. As well, he personally trains others in strength, conditioning, and nutrition.