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The Medicine Ball 200 Tar heels WorkoutPart of the The Medicine Ball 200 Tar Heels Workout program. This workout has never been performed. |
Description
The old-school way to get your body in game shape. The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It's designed to help you build a rock-solid core, burn fat, and improve your sports performance. Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions -- the number players like Tyler Hansbrough (shown here) complete when they perform the routine. However, Sahratian suggests you start with 200 reps. (Call it the Med Ball 200.) The best part: All you need is a medicine ball to do this workout any place, any time. Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase at performbetter.com.) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Too easy? Rest 60 to 90 seconds and do the circuit again. Download this workout to your iPod at MensHealth.com/download. Original Article Link: http://tinyurl.com/5o8rlu Copyright: Men's Heath
Exercise Routine
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Big CirclesStanding with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterc... Routine:Set 1: 20 x 10 lbs Set 2: 20 x 10 lbs |
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WoodchopperStand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward bet... Routine:Set 1: 20 x 10 lbs |
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Standing Russian TwistHold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the... Routine:Set 1: 20 x 10 lbs Set 2: 20 x 10 lbs |
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Squat to PressStand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thig... Routine:Set 1: 20 x 10 lbs |
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Medicine-Ball Sit-upGrab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a ... Routine:Set 1: 20 x 10 lbs |
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Rocky SoloSit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to y... Routine:Set 1: 20 x 10 lbs Set 2: 20 x 10 lbs |
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Toe TouchGrab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving you... Routine:Set 1: 20 x 10 lbs |
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45-Degree TwistGrab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Wit... Routine:Set 1: 20 x 10 lbs |
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Suitcase CrunchLie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your ches... Routine:Set 1: 20 x 10 lbs |
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Diagonal CrunchGrab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To p... Routine:Set 1: 20 x 10 lbs |
