Got a Bosu?
Are you looking for exercises using dumbbell free-weight, a medicine ball and a Bosu?
This outline will provide suggestions for a workout for training partners with general strengthening utilizing a medicine-ball and your body weight -- for advanced exercisers. We are personal trainers dedicated to helping people identify and reach their personal fitness and nutritional goals with in home, work place, and private studio personal fitness training and online meal planning.
Begin with a 15-20 minute warm up of light cardio (walking in place, treadmill, etc.) Advanced Exercisers: Perform each exercise for 2-3 set of 6-20 repetitions (modify by intensity levels), resting when you need to, using enough weight that you can only complete the desired number of repetitions. Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan. *See your doctor before you begin any exercise program.
Seated Medicine-Ball Throw
You lie faceup on the floor with your back flat and your knees bent, holding a 6-pound medicine ball. Extend your arms beyond your head so the ball is just above the floor.
Your partner sits 5 to 10 feet in front of you with their feet flat on the floor, knees bent, and arms straight overhead so he's ready to catch your pass. Experiment with resistance levels ranging from 6lbs-20lb medicine balls.
Execution: Keeping your arms straight, curl your body up and throw the ball to your partner's hands. Remain in the sitting position. After your partner catches the ball, partner should slowly lower to the floor, then explosively throw the ball back to you. Keep your feet planted at all times as you toss the ball back and forth. Aim for two or three sets of eight to 20 repetitions. As this becomes easy, add repetitions and sets, use a heavier medicine ball, or sit on a exercise ball or the front edge of a Bosu Balance Trainer®.
Seated Medicine-Ball Rotation
You sit on the floor with your knees bent and feet flat, and lean back (chest up, stomach tight, spine straight) at a 45-degree angle from the floor. Maintain this angle throughout. Your partner stands on your toes, holding a medicine ball.
Execution: Have your partner lob the ball toward the outside of your left hip. Catch the ball with your arms straight and rotate your torso to the left to nearly touch the ball to the floor. Quickly reverse the motion to throw the ball back to your partner, who should catch it and throw it to your right side. Rotate from side to side with your shoulders, not just your arms. Try two or three sets of eight to 20 repetitions.
Back-Extension Medicine Ball Throw
You lie across a 45-degree hyperextension bench, tucking your ankles securely under the footpads. Your thighs should lie flat against the pad in front, leaving you enough room to bend at the waist without restriction. Keep your knees unlocked. Your partner stands a few feet away with a 6-pound medicine ball.
Execution: Have your partner throw the medicine ball just above your head. Catch it, and slowly lower yourself with perfect posture until you feel a stretch in your hamstrings. Then explosively contract your glutes, hamstrings, and arms to throw the ball underhand back to your partner. Repeat for 2-3 sets of 6-12 repetitions.
You set up a curl bar or barbell with a weight that challenges both you and your training partner. Your partner stands facing you.
Execution: Perform a set of 10 curls in a 3-0-1 tempo (3 seconds down, no rest, 1 second up). Then, instead of setting the bar down, hand it to your partner so he can do 10 reps. Hand it back and forth for nine repetitions, then eight, and so on. After you work your way down until you've each done a single repetition with the bar, place it on the floor, rest for 30 seconds, and try another set. Work up to 3 sets of this routine.
Kneeling Hamstrings Curl
You kneel on a folded towel or a stack of three exercise mats, with your toes pulled toward your shins. Keep your hands in front of your chest. Your partner sits behind you, facing your back, pressing down on your lower legs with his/or her hands.
Execution: Keep your abs tight, chest up, and hips forward so your body forms a straight line from your ears to your knees. Maintain this posture as you lower your torso toward the floor while resisting gravity with your hamstrings and calves. Control the range of motion as far as you can, catch yourself with your hands, then push off the floor to assist your hamstrings and glutes in pulling you back up to the starting position. Repeat for two or three sets of three to 10 repetitions. When you've mastered this, try adding a weight held close to your chest, touching the chest to the floor, then pull yourself back up for three sets of 6-8 repetitions.
Lower Body Blast
You race against the clock and your partner to pump up your legs. Stand with your feet shoulder-width apart. Your partner stands off to the side and waits for a turn.
Execution: Start by doing 20 body-weight squats, with a moderate resistance level exercise band, lowering your body until your thighs are parallel to the floor, at a rate of one squat per second. Next, drop the resistance band, perform 10 forward lunges with each leg, then 10 lunges to the side with each leg. (Again, aim for one rep per second.) Finally, do 10 squat jumps--push off explosively so your feet leave the floor at the top of the move - no band.
Try to complete this routine in 75 seconds. Do 1-3 sets, either head-to-head with your partner or alternating sets to see who's more fit. Try using the lightest resistance band first, for form, then graduate your resistance level with the progressive resistance offered by different colored resistance bands. Medicine Ball, Bosu, Stability Ball Exercises? Get a personal trainer for motivation, injury prevention, greater strength & safe weight loss.