Samz Sculpt with Medicine Ball

This is a Body Sculpting pattern from www.turnstep.com. (pattern 15159)

Hi Everyone, good to be here once again and thanks to all for their good ideas putting in. Please do add in workouts using Flex Rings and Foam Rollers.My girls love to hate the tonning sessions so here is the workout for your next class....

X-Chop-12 Reps..2 Sets
Stand feet hip-width apart, knees straight but not locked, hold medicine ball in front of chest, elbows bent at waist.
Straighten arms and push the ball to the left and overhead, keeping arms straight and without twisting, use middle-back muscles to pull ball down forcefully toward right hip. Immediately push ball to the right and overhead, then pull ball down toward left hip. Repeat entire move.
Strengthens: front shoulders, chest, rear shoulders, triceps and middle back.

Push-Up Tuck-5 reps each side-.2-3 Sets
Kneel on all fours with hands slightly more than shoulder-width apart and slightly forward, left palm flat and right palm on medicine ball.
Lift left foot and bend left knee in toward chest. Extend left leg behind; bend elbows and lower torso into a push-up position, aligning elbows with shoulders. Straighten arms and repeat tuck and push-up for 5 reps; switch ball to left hand, repeat for 5 reps to complete 1 set.
Strengthens: chest, triceps, front shoulders and buttocks; abdominals and spine extensors as stabilizers

Side Lunge and Sweep 15-Reps (add another set if required)
Stand with feet hip-width apart and hold medicine ball with arms straight in front of chest. Step to the left, keeping right leg straight and bending left knee in line with left ankle.
Push off left foot and sweep left leg across and in front of right leg as you raise ball overhead. Return to side lunge and lower arms straight ahead. Repeat entire combo for 10-15 reps. Switch sides and repeat for 10-15 reps to complete 1 set.
Strengthens: inner thighs, upper hips, quadriceps, hamstrings and buttocks; abdominals as stabilizers

Alternating Squat Kick-10 Reps-2 Sets
Stand feet hip-width apart, knees straight but not locked, hold medicine ball overhead, arms straight.
Tighten abs, then bend knees, aligning them with ankles. Straighten knees, then use upper-hip muscles to kick left leg out to left side. Pause, then lower left foot to ground and repeat squat, then kick with opposite leg. Continue alternating legs until you have completed 10 squats total (5 kicks on each side).
Strengthens: buttocks, upper hips, quadriceps and hamstrings; abdominals as stabilizers

Kick Butt Lunge-12 each side-2 Sets
Stand with feet hip-width apart, hold medicine ball in front of chest, elbows bent at waist.
Step forward with right foot into a lunge, bending right knee until it's aligned with right ankle, left knee pointing toward the ground, heel lifted. Push off forcefully from right foot, kicking left heel back and up toward buttocks without arching back. Then, put left foot back down and repeat the entire lunge-kick combo for 12 reps; switch legs and repeat lunges and kicks on opposite side to complete 1 set.
Strengthens: buttocks, quadriceps, hamstrings and calves; inner thighs and upper hips as stabilizers

Russian Lunge, Reach and Leg Lift-10 Reps each Leg-2 Sets
Hold medicine ball in front of chest with elbows bent at waist, stand with left knee slightly bent so left toes lightly touch ground. Bend right knee and hinge forward from hips as you lower ball toward right foot.
Straighten right knee, and tighten buttocks, bending arms to bring ball back into chest. Then, straighten arms overhead as you extend left leg behind, contracting butt and thigh muscles. Lower left toes to ground and ball to chest. Repeat entire move for 10 reps, then switch legs and repeat to complete 1 set.
Strengthens: buttocks, quadriceps, hamstrings, upper hips, shoulders, triceps, abdominals and spine extensors

ABDOMINALS

Weighted Crisscross-.12 Reps-.3 Sets
Lie on back with knees bent at 90 degrees and aligned over hips, calves parallel to ground. Hold medicine ball above chest, arms extended.
Contract abs and roll upper back and shoulders off ground while rotating torso to bring ball toward outside of right knee. Keep upper back off ground as you reach ball over knees and rotate to bring ball toward the outside of left knee, keeping hips stable and calves parallel to ground. Lower to starting position and repeat, beginning with the twist first to the left, and then to the right. Continue alternating for 12 reps total.
Strengthens: abdominals, with emphasis on obliques

Reverse Combo Crunch-12 Reps-3 Sets
Lie on back with knees bent, feet off ground, arms relaxed at sides and medicine ball between knees. Contract abs, squeeze knees together and curl your butt and hips off of the ground, bringing hips toward ribs
Roll back down to starting position, your back fully on ground, then slowly lower your knees toward the ground to the right. Use abs to bring knees back up to starting position. Repeat, curling hips off of the ground and back down, then lowering knees to the left to complete 1 rep. Do entire move 10 times.
Strengthens: abdominals, with emphasis on obliques

Stretch appropriately for each muscle group..
Email me for any explainations
Love....Samina



Added by Samina Badshah at 1:53 AM on Sunday, May 8, 2005 EDT. Add to favorites (view favorites)
(Email: samina_badshah@hotmail.com)
From: Karachi (Pakistan)
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