Anyone else feelin’ me? 

Never one to dwell on what can’t be changed, I have a solution - an indoor resistance training session that requires just one piece of equipment – a medicine ball.

One of my favourite exercise tools is the humble medicine ball. Yep, a seemingly harmless little round ball. It looks like a standard netball or soccer ball, but proceed with caution – it could weigh 2kg or 12kg!

You can purchase a medicine ball from pretty much any sports store. Choose one that you can manoeuvre well, but something that still challenges you. Then work your way through these exercises;

Med ball push-ups

Place the medicine ball on the floor and rest one hand on top. Bring yourself into push-up position over the top of the ball. Do 10 push-ups with your left hand on the ball and then 10 push-ups on the right.

Med ball tricep extensions

Stand upright and hold the medicine ball with both hands above your head. Using slow, controlled movements, lower the ball behind your head, while keeping elbows locked in close to your head (to isolate triceps). Complete 10-20 of these.

Med ball wood choppers

Stand with feet a little wider than hip distance apart. Holding the ball above your head, mimic throwing the ball down towards your feet but don’t let go of the ball. Stand up straight and repeat. Do 10-20 of these.

Med ball twists

Sitting on your bottom with legs in front and knees bent, hold the medicine ball in front of your chest. Lean back until you feel abdominal muscles engage. Twist, taking your left elbow towards the ground behind you, then change sides and twist towards the right. Continue twisting side to side for anywhere between 20-40 reps.

Alternating lunges holding the med ball overhead

Stand upright and hold the medicine ball above your head. Now step your right leg forward and bend through both legs, taking the left knee towards the floor (bringing you into a lunge position). Now step your left leg back to meet the right and switch legs by stepping the left one forward. Continue to alternate lunging legs until your completed 20 reps.

Do as many rounds of these five exercises as you can manage to complete in about 30 minutes of exercise.

Stay warm!

Amy

Amy Holmes is the owner of Shape Health and Fitness. You can follow her on the Shape Health and Fitness facebook page or via instagram @amy_shapehealthandfitness