Advanced Medicine Ball Workout

Moving on from the intermediate exercises, our medicine balls abdominals program is for the advanced user. Great for your workout, notice the difference in intensity More training plans for your abdominals can be found in our members area.

ABOMINALS MEDICINE BALL EXERCISES FOR ADVANCED

Date		Time
STANDING SIDE BENDS	LYING MEDICINE BALL OBLIQUES	AROUND THE BODY (SMALL BALL)
12 - 15 slow turns each side. Breathe deeply throughout	2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest	2 Sets of 8 - 12 turns each direction with a light ball or tennis ball
SEATED TWISTS	WEIGHTED LEG EXTENSIONS	LIFT ONTO CROSSED LEGS
1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase	Work smoothly for 45 - 60 seconds, holding a small ball between feet	2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets
WEIGHTED GOLF SWING	SEATED ROTATIONS	THROUGH SINGLE LEGS
Alternate sides for 30 - 45 seconds	2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight	Alternate each leg coming up, passing the ball under then over for 60 seconds
WEIGHTED V-SIT	AROUND BOTH LEGS	FINAL CIRCUIT FEEL THE BURN
		Use the last 3 exercises Work continuously for 30 seconds or (15 each way) on each exercise. Rest for 60 seconds then repeat again.
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets	Pass small ball under both legs for 30 seconds each direction
FGF = Feel Good Factor - Write down how you feel after your sets Record the amount of reps you performed for each exercise.

Finally - why not find out more about our members area where we have more guides, training plans and information on abdominals, core stability and more.

Go to the next page to download our simple workout sheet to help you keep track on what you're aiming for.

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