women

Got room for only one piece of fit kit? Then make it a medicine ball. An old favourite, there are literally hundreds of fat-burning, body honing moves you can do with it.

Beginner

Med-Ball Slam

Works: shoulders, arms, core

Med-ball slam

Med-ball slam

·         Start with the ball held above your head in both hands, with feet shoulder-width apart.

·         Bring your arms down, slamming the ball to the ground in front of you with force.

·         Step back and catch it on the rebound.

Intermediate

Med-Ball Twist

Works: core, abs, obliques

Med-ball twist

Med-ball twist

·         Sit upright with the ball held resting on your chest, legs bent and feet flat on the floor.

·         Lower your upper body backwards to the floor keeping your stomach pulled in tight and a firm hold of the ball.

·         Sit up and twist the ball to either side of your torso as far as your range allows. Then return it to your chest.

Intermediate

Med-Ball Javelin Throw

Works: shoulders, arms, core

Med-Ball Javelin Throw

Med-Ball Javelin Throw

Place the ball in the palm of one hand at shoulder-height and offset your feet so one is in front of the other. Lean your weight back onto your rear leg.

Power the ball forwards with as much force as possible. Ideally, this exercise should be done in an open space, but you can do it against a sturdy wall, too.

Advanced

Med-Ball Clean

Works: thighs, glutes, core

Med-Ball Clean

Med-Ball Clean

·         Sand in front of the ball with your feet shoulder-width apart.

·         Squat down, take the ball in both hands and drive up from the floor, forcing the weight into your heels and rolling your shoulders so the ball is against your chest, elbows facing forwards.

·         With the ball in this position, squat as low as you can before standing up straight, letting the ball hand down in your hands.

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