If you’re gonna train till you drain, you’ll need a workout that matches that capacity. You’ll need to move your workout gear to something that will not just limit the benefits to a muscle or two but will work out your whole body.
And that’s why we bring to you the mother of all workout duos – the medicine ball and the battle ropes! Combine these two gears together for the ultimate body training. Celebrity trainer Nupur Shikhare shows you the ropes for a workout routine he loves.
Note: Remember to do a quick stretch before you switch to warm up mode before your actual workout.
One minute spot jogging
Before you jumpstart your body into exercise mode, get your heart rate going with a minute of spot jogging. Stand in one place and begin with light jogging, lifting your legs only an inch or two off the floor, hopping from foot to foot. Increase your pace gradually and also lift your legs higher as you go along.
Change your warm up routine to jumping jacks for the next one minute. Stand with your feet together and your arms to the side. Bend your knees slightly and jump a few inches into the air. While jumping, widen your legs outwards to the side and raise your arms up over your head. Repeat these quick jumps for the next one minute.
Medicine ball push-ups
Get in a regular push-up position with the medicine ball placed below your chest and your palms resting on the ball. Begin the push-up by lowering your body until your chest reaches the ball. At this point, your elbows should be tucked close to your side. Hold that position and then push yourself back to the starting position. Do 5 sets of 8-10 reps.
Alternating single-arm med ball push-up
This exercise is similar to the previous medicine ball push-up, except you alternate between one hand at a time. Get into a push-up position with your left hand on the ball and your right hand on the mat. Begin the push up by lowering your chest to about one inch from the floor and then press up. At this position, replace your right hand onto the ball and your left hand onto the mat and continue in the same motion. Do 5 sets of 8-10 reps.
Medicine ball Russian twist
Grab a medicine ball and sit on the mat with your knees bent. Hold the ball straight out in front of you and make sure you keep your back straight. Now twist your torso as much as you can to your left and then reverse the motion and twist to your right. Do 3 sets of 8-12 reps.
Medicine ball mountain climber
Set your medicine ball on the mat and place your hands on it while you get into plank position. Ensure that your body is stable. To begin the mountain climbers, bend one knee up into your chest then return the same foot to the mat. Repeat this with the alternate legs and increase your pace. Repeat this exercise for one or two minutes.
Medicine ball toe touch
Lie on your back, bend your knees and place your feet flat on the mat. Hold the medicine ball with both hands and straighten your arms so that the ball is raised directly over your chest. Lift your legs towards the ceiling in such a way that they are perpendicular to your body. While doing so, breathe in and pull your abdominal muscles in while you press your lower back into the mat. Now lift your head and shoulders toward the ceiling too and try to touch your toes to the ball. Hold this position for one count and then lower your body to the starting position. Do 3 sets of 8-10 reps.
Battle rope double wave
Begin by standing with your feet shoulder-width apart while you face the anchor. Hold one end of the rope in each hand in such a way that your palms face each other. Slightly bend your knees, steady your core and move both arms together up and down speedily, creating waves with the rope. Do 3 sets of 2 minutes each.
Battle rope alternating wave
This exercise is similar to the double wave where you stand with your feet shoulder-width apart and bend your knees. Except this time, your arms move in different directions. To do so, raise one arm to shoulder level and lower it back to the start, then raise the other arm in a similar manner and alternative between them rapidly ensuring the rope forms the waves. Do 3 sets of 2 minutes each.
As you progress, increase the number of sets and the duration. If it gets too easy, you know you gotta level it up. Good luck!
Cover Image Courtesy: Shutterstock.com, Photographer: Dwaiyapan Mazumdar