Fit Mom's Blog

Creating new exercises for the same body parts is kind of hard to do unless you are an expert or something (not me).

And as for me, I like to follow programs or lists of exercises that have been written by somebody more knowledgeable than me. Which is why, I am currently following the Strength for Life weight training portion of the book. I actually take the book with me to the gym. Nerdy? Yes, that’s me. Mondays are the push exercises: Dumbell Chest Press, Dumbbell Flyes, Dumbbell Side Raises, and Dumbbell Tricep Kickbacks, and Dumbbell Bicep Curls. Wednesdays are legs: Step lunges, Squats, Straight-Leg Deadlifts, Sumo Squats, and Calf Raises (I skip). Thursdays: Pull Exercises including; One-Arm Dumbbell Rows, Dumbbell Pullovers, Reverse Flyes, Bicep Curls, and Lying Dumbbell Tricep Extensions. On your HIIT days, crunches are included in the workouts.

Long introduction to the following: I get bored easily. I also love to try new exercises and workouts fairly regularly. In this case, I saw this workout on the Skwigg blog and went running for a pencil! Demonstrated by Craig Ballantyne and written for the December issue of Men’s Health. I loved it because I had a medicine ball lying around not getting enough love! If you don’t have one, it’s cool, any ball in your house will do. The workout will speak for itself. I first tried the workout with a 4 pound medicine ball and thought it was challenging but totally attainable. Also, loved the fact that they are not very expensive and I was able to run out and buy an 8 pound ball on sale for $30. Two days later, I tried the same workout with the 8 pound ball and loved it. It’s quick, challenging and a fun way to work your core. And, I am of the humble opinion that you should work your abs in some capacity often maybe even daily?!!

So here is the video and I’ve also typed out each of the exercises below in case you want to PRINT AND DO.

1. Big Circles: Take the ball with your arms straight out in front of you and circle your head ten times in each direction.

2. Wood Choppers: Lift the ball overhead and then bring it down into a squat position (20 repetitions).

3. Standing Russian Twist: Standing straight up with arms straight out in front of you twist to the right, back to center, twist to the left and back to center. Repeat 20 times.

4. Squat Press: Knees bent in squat position and press it above your head.

5. Medicine Ball Sit-ups: Basic Sit-up holding the ball.

6. Rocky Mountain Solo: Roll the ball around your body 10 times in each direction. Note: I don’t really get this one. Didn’t seem hard at all, so maybe I am doing it wrong.

7. Toe Touches: Hold the ball in the air and bring the ball to your feet 20 times.

8. 45 degree Twist in each direction: Knees bent and UP OF THE GROUND.

9. Suitcase Crunch: 1 knee up to meet the ball- Right, Left

10. Diagonal Crunch: Lay down with legs apart and then take the ball diagonally above head to the right 20 times then to the left 20 times. This one is tough.

Craig asks you (me) to try it once all the way through and work up to two times through the entire circuit. Takes about 5-10 minutes total.

Who’s up for the challenge?