10:20
Mar 7, 2023
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'7 X 7 Medicine Ball Workout | 7 exercises for 7 minutes Use a Sand-filled Medicine Ball or a Dumbbell Before we do a workout, we want to warm-up. Start your warm-up holding the 2lb medicine ball and sit back into a squat then push the medicine ball overhead; extend arms in front of you and do torso rotations and flow right into wood chops right and left. You can keep the medicine ball or just do body weight reverse lunges and lateral lunges. Consult your physician before your being any exercise program. This is a fun and quick workout that works your entire body with 7 easy exercises. Start with doing one full set of 8-10 repetitions of each exercise and work your way up to completing 3 sets. Each set of 7 exercises will take roughly 7 minutes to complete, so it is called the 7 X 7 Med-Ball Workout. You will work through every plane of motion in this one workout which is great cross-training for your body. 1. Wood Chop Right and Left Muscles Used: (Core, Glutes, Quads) 2. Squat to Push Overhead with Tricep Press Muscles Used: (Glutes, Quads, Deltoids, Triceps) 3. Reverse Lunge with Push Overhead and Balance Right and Left Muscles Used: (Glutes, Quads, Hamstrings, Deltoids, Triceps, Core) 4. Lateral Lunge into Medicine Ball Pull Right and Left Muscles Used: (Glutes, Quads, Hamstrings, Abductors, Adductors, Deltoids, Lats, Core) 5. Burpee with Medicine Ball Muscles Used: (Glutes, Quads, Hamstrings, Shoulders, Core) 6. Alternating Medicine Ball Pushup Muscles Used: (Core, Deltoids, Pectoralis, Triceps) 7. Crunch Roll Up and Reach Over Head Muscles Used: (Core/Rectus Abdominals, Lats, Deltoids)'
Tags: fitness , Workout , exercise , burpees
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