Medicine Balls Work & Daily Exercise Log

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Medicine balls are making a comeback. They are inexpensive pieces of equipment that can provide an excellent full body workout. I wasn't a big fan. Medicine ball workouts used to make me think of 1950's calisthenics, because I thought that they were clumsy and old-fashioned. I always thought of them as heavy leather bags filled with sand or something. Then I bought a 5 lb Danskin soft skin medicine ball from T.J. Maxx a few years ago (for $5.00) and I started to see the light. It is squishy and has a really nice vinyl coating that makes it really easy to grip. When I started doing weighted squats, jumping jacks and crunches with the medicine ball I knew it was effective, and in some ways significantly easier to use than hand weights, but what I really loved was my ability to use it for a quick upper body workout. I would often do triceps extensions, toss the ball in the air and catch it, or hold the ball and do a one armed half-circle then toss the ball to the other arm and repeat the motion.  

In my boxing classes we use medicine balls with regularity. Unfortunately most of the ones at the boxing gym  are the old leather ones (and have even been repaired with duct tape), but some are much more compact and have textures similar to basketballs. They work...I just like mine better. But anyway, the trainers incorporate them into all kinds of exercises. We might be running and then suddenly medicine balls are being thrown at us from the ring, and we have to catch and throw them back to the trainer (quickly), or we might have partner exercises where we throw and catch the medicine ball to the rhythm of whatever music is playing, and while working on our footwork, and there are times when we form a circle in the ring with someone in the middle catching and tossing the medicine ball to random people (again while working on our footwork). We also run with them held under our chins, use them for arm extensions, weighted squats, jumping jacks, Side to Side Slams, Power Cross Chop, the Standing Russian Twist and a variation on the Twist where we end up forming a Z pattern with the medicine ball. All in all it is amazing what a thorough workout we can achieve with weights that range from 5-12 lbs!

If you would like to try a medicine ball workout, check out this link with 25 medicine ball exercises. And if you have a Danskin ball or one of a similar type, you may wish to try this workout.

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Monday

Goal: Boxing/Objective October

Nutrition: Green smoothie - spinach, carrots, banana, mango, coconut milk, flaxseed oil, and grapes. I also baked pound cake and ate two pieces. I also ate two of my frozen meals from the weekend - beef broccoli (with mushrooms and onions) over brown rice, and rotisserie chicken with mashed sweet potatoes and kale. I also had 2 Jolly Ranchers.

Hair: Bun

Outcome:  I completed my objective, 3 1-minute bow and arrow stances, but that was about it.

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Tuesday

Goal: Boxing/Objective

Nutrition: Green smoothie - banana, strawberry, carrots, grapes, kale, flaxseed oil, lime, ginger and cooconut milk. I had the last piece of cake this morning. I had a slice of pizza a frozen meal of rotisserie chicken, mashed sweet potato, and broccoli.   I later made myself a fake Fish Filet and tate tots. 

Hair:  Same

Outcome: I did 100 squats this morning. I ended up going to boxing, and trying some chin-ups as required by my Objective for the day. 

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Wednesday

Goal: Boxing/Objective

Nutrition:I had a green smoothie with celery, green apple, lime, coconut milk, flaxseed oil, grapes and mango. I had a turkey sandwich for lunch, some potato and leek soup, a ton of mini veggie spring rolls, a piece of apple pie (a sliver), a lamb slider and fries. And alcohol! Not much, though..and popcorn, and a Kind bar. And a donut! Apparently I ate enough for two days!!! LOL!  

Hair:  Puff to the back

Outcome: I completed my Objective - 100 Supermans, went to boxing, and I went dancing. Fun day!

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Thursday

Goal: Pole Dance/Boxing/Objective

Nutrition:Green smoothie - grapes, carrots, kale, pear, mango, coconut milk, flaxseed oil, lime, ginger. I also had Beef Broccoli for lunch with brown rice, lite popcorn, tea (with cream and sugar), an imitation Fish Filet and tater tots. I also had a mini cupcake and 2 Jolly Ranchers.   

Hair: Big puff to the side.  

Outcome: I completed my Objective, and did an extra 50 Bridges with Leg Extensions. I went to boxing, but in the morning I did some curtsy squats, squats, and jumping jacks. 

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Friday

Goal: Training/Objective

Nutrition: Green smoothie - grapes, carrots, strawberries, banana, kale and flaxseed oil.  

Hair:  Two rolls toward the back of the head with the very back loose. It's interesting. Not necessarily cute. 

Outcome: Friday morning boxing complete.  

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Goal: Run/Hike/Boxing/Objective

Nutrition: Green smoothie: Kale, carrots, grapes, mango, kiwi, banana, and coconut milk. I had my first Vietnamese meal, but since I forgot to write it down, I can only tell you that it was fried rice (just egg and rice), filet mignon with onions, and fresh salad. Lots of caramel creams and 3 Jolly Ranchers. 

Hair: I did a French roll bang, then put the rest back. I ended up doing 4 rolls with the hair in the ponytail holder.  

Outcome: I did prone back extensions, 28 burpees, and squats, and 40 plyo-squats. Nothing else.Although I did end up weeding my yard, and later going to a concert where I stood and danced for about 2 hours.  

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Sunday 

Goal: Something/Objective

Nutrition:  I ate a lot of candy today. And my new favorite meal of tater tots and an imitation Fish Filet. I also had a green smoothie with carrots, kale, grapes, kiwi, apple, and lime (and a little sugar). Later I had apple, lime, and a little sugar. And I drank an Arizona 1/2 iced tea, 1/2 fruit punch. 

Hair:  Same

Outcome: No exercise, but I was supposed to do Burpees as part of my Objective. 

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Write by: Unknown - Monday, October 21, 2013