Posts Tagged ‘medicine ball’


Beautiful Beach Body – Week 3

April 6, 2011


Are you fed up of sporting bingo wings and feel uncomfortable with your arms on display? Then make this summer different and wear vest tops and sleeveless tops with confidence with our workout guide below on how to achieve the perfect slim and sculpted arms.

It is a myth that you need to use heavy weights in order to make your arms toned and beautiful. Muscles work in pairs -when one muscle contracts, the opposite muscle relaxes, so it is important to work opposite muscle groups in equal balance. This means when you work your biceps you need to ensure you work your triceps too.

 What you will need


Body Ball

How Many?

If you are a beginner you should aim for 2 sets of 10 to 15 reps. once you are able to carry this out comfortably then increase this to 3 sets of 15 reps.

The Bingo Wing Fighter

This exercise will target the wobbly bit on the underside of your upper arm.

Stand with feet hip width apart, holding your dumbbell in each hand by your sides and squat so that your dumbbell is just in front of your feet. Return to standing position quickly pulling your dumbbells up so that they finish either side of your chin. Your elbows should be high and out to the sides, ensuring your back is kept straight throughout the exercise.

Triceps Extension

This exercise will work your triceps.

Kneel on the floor with your back straight. Hold your dumbbell in your right hand and extend it up to the ceiling. Lower the dumbbell to your shoulder blade. Extend your arm to the ceiling but be careful not to lock your elbow. Repeat exercise with your left arm.

Front Raises

This exercise will work your shoulders.

Stand with your feet hip-width apart, holding a dumbbell in each hand with the palm of your hand facing down. Keep your arms in front of your thighs with a slight bend in your elbows. Lift your right arm by rotating out 90 degrees (up to your shoulder height) and then lower it again with control, repeat with your left arm ensuring that your don’t swing your body to lift either of the dumbbells up. 

The Upper Arm Toner

This exercise works your triceps, biceps and also your shoulders.

Sit upright on a bodyball, with your legs slightly apart for balance. Hold your dumbbell in your right hand above your head and with your left hand on your hip. Bend your elbow and lower your dumbbell behind you, until it touches your shoulder blade. Lift back up to your starting position, repeat this for the duration of your sets of reps and then repeat with your other arm.


Double Punch

This exercise is great for working biceps, triceps, shoulders and also your forearms.

Sit upright on a bodyball holding a dumbbell in each hand at chin height, your arms should be bent in tight to your body. Press both dumbbells out in front of you and  repeat again. Lift both dumbbells up above your head until your arms are completely straight, palms inwards. Lower then repeat this again, This four move sequence equals one rep.

For best results

Carry out the exercises slowly; speeding up will cause you to use speed rather than your strength.


Boxing Training Tips to Improve Your Fitness and Burn Fat

March 2, 2011

Boxing is a fantastic fat burner, the following workout routine ensures maximum results are achieved through short, sharp sessions designed to deliver a first class workout which you don’t have to spend hours in the gym for.

The plan has been designed to be used on your own with a punch bag or with a buddy using gloves and pads.

Warm up

Combine shadow boxing, skipping and shuttle runs for five minutes, mix them up and constantly make lots of changes of direction.

Workout Routine

Jabs – 1 min – 30 sec right hand/30 sec left

Medicine Ball Chest Pass – 1 min – This can be against a wall or with your buddy

Lateral bench/hurdle jump – 1 min

Jab/cross – 2 min – Left/right combination

Medicine Ball Throw Downs – 1 Min

Tuck Jumps – 1 min                                    

Jab/Cross/Hook – 3 Min –  Left/right combination

Crunch to Medicine Ball Throw – 1 min

Skipping – 1 min

Body Shots – 3 min

Medicine Ball Chest Pass

Great exercise to work shoulders, chest & arms.

Start with a medicine ball against your chest with your elbows out to the side. Keep arms soft & throw the ball against a wall or to your buddy pushing the ball away from your chest. Catch the ball on its return and power through a throw back as quick as possible.                             

Lateral bench/hurdle jumps

This exercise is hard on the legs and will really get your heart racing.

Set up a hurdle that will be challenging however that will still enable you to keep a continuous rhythm. Stand to the side of the hurdle and jump sideways, left to right continuously for the minute. Do not double bounce, keeping your legs and toes soft. To increase intensity try using arm/ankle weights.

Medicine Ball Throw Downs

This will work your upper body.

Hold the ball above your head, throw it down aggressive, getting your whole body behind it. Squat to catch the medicine ball to catch it on its way back up (the harder you throw the ball , the less you will have to squat to catch it again).

Tuck Jumps

This exercise will get your heart pumping and lungs burning, it is essential that you pace yourself for this as a minute can be a long time if you go full guns blazing !

Start with your arms by your side and your feet shoulder width apart. Jump bringing your knees up to your chest whilst pushing your arms straight in front of you. To increase intensity try using arm/ankle weights.

Crunch to Medicine Ball Throw

This is great for an all over ab workout but also includes arms and shoulders.

Set up a weights bench on an incline opposite a wall. Sit back parallel to the floor with the medicine ball against your stomach. Throw the medicine ball against the wall whilst crunching to an upright position. Catch the ball and return to the start position and repeat for the remaining minute.


Jump rope – a tried & trusted cardio workout.

Be as light on your feet as much as you can by using your knees and ankles to keep your rhythm. Stay up right at all times with your tummy pulled in.

Body Shots

A good way to finish with cardio, chest, arms & core workout.

Continuously box your punching bag or buddy’s pads with body shots for 3 mins.

This boxing workout is designed to help you lose the fat and regain those forgotten muscles – Good luck & Let us know how you get on!


Lose Fat & Regain Your Abs!

February 5, 2011

Many people who exercise regularly don’t always get the results they are after, this can be because like any other activity you can get stuck in a rut with the same training week in week. If your Ab program no longer challenges you, its time to kick start the New Year with exercises and advice on abdomen workouts that will help you obtain the ultimate Ab six pack.

You have four tummy muscles . The most commonly trained stomach muscle is your six-pack muscle, which runs from your ribcage down to your hip bones. Your side muscles internal and external make up the next two. You have a deeper and outer layer on both sides. If you train these muscles then this will shape your waistline. Below are a few exercises that will help you get started, Before you complete the following exercises you should always start with a short warm .

Medicine Ball Throw

Areas Trained -Stomach, core and lower back

*Sit with your knees bent, holding a Medicine Ball on your chest.

*Lean backwards until you feel tension in your stomach muscles.

*Throw the Medicine Ball up in the air, catch and repeat.

Ensure your Belly button is pulled in.

The higher you throw the ball the harder your stomach will have to work.


Long Lever Crunches

Areas Trained-Stomach

*Lie on your back with your right arm extended above your head, your right leg straight with your left knee bent.

*Lift your upper and lower body towards each other, bringing your extended right leg level with your left knee`s height, and lower down slowly.

* Repeat to complete one set, then repeat with your left arm and left leg extended.


Crunches with legs at 90 degrees

Areas Trained -Stomach

*Lie on your back with your legs at 90 degrees

*Put your hands next to your temples and look up.

*Lift your shoulders two inches off the floor, relax and repeat.

Don’t pull your knees in towards your chest.

Keep looking at the same point throughout the movement.


Squat with rotations

Areas Trained -Stomach, bum and side muscles

*Stand with your feet shoulder-width apart, holding one dumbbell with both hands at chest height.

*Squat down, bending at the hips and knees. As you return to standing, twist through your waist and raise your right leg upwards and across your body, towards left elbow.

*Squat down again and repeat on the other side. Continue, alternating sides.


For best results

*Perform the exercises slowly. Don’t bounce or use the body’s momentum to do the exercise.

*Never sacrifice quality for quantity.

* Stop and rest if you need to.

Good luck & please let us know how you get on!