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Exercise of the Week – Med Ball Under & Over

Target Muscles: Shoulders (Deltoids), Arms (Triceps), Core, Buttocks (Glutes) and Leg (Hamstrings).

Med Ball Under & Over 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by standing back to back with your partner, legs shoulder width apart and with enough space between you so that you can both bend over without pushing each other over. Then pass the medicine ball between your legs to your partner, as shown.

Med Ball Under & Over 02 - Pro:Kinesis Personal Training, High Wycombe

Once you’ve passed the ball through your legs to your partner, both of you reach up above your heads for your partner to pass the ball back to you. Continue this cycle for the required time, then reverse the direction of ball travel so you are now receiving the ball through your legs.

Repetitions: Continue 1 minute in each direction

Sets: 1-2

This fun partner exercise is performed with a ball weight that allows you to make the time requirement in both directions. To advance the exercise, once a weight becomes too easy, simply increase the ball weight. You can also involve a degree of cardio by performing this exercise faster with a lighter weight. Obviously then the faster you perform it, the more of a cardio element is involved.