Medicine Ball – “Let the Good Times Roll” (Garage gym workout!)

How long has it been since I’ve posted a garage gym workout?! I think the last time was actually on a beach, and that would’ve been in November. This is long overdue.

The digs

We gave up on keeping the mat in the garage dust-free. Let’s be real: this is Arizona, where your interior abode gets dusty quickly no matter what you do. A dust-free garage in the desert? Not going to happen. It was a losing battle, especially since we don’t have a lot of time, so we finally bought some cheap, light, and flexible slip-on shoes, which we wear only on the mat. We do sweep the mat and clean it every once in a while, but in between cleanings, footwear is a must.

Disclaimer and apology

Every time I put together a garage gym workout post, I struggle to explain things clearly and then I get to a point where I say to myself, “Self, why do you do these garage gym workout posts when you’re clearly not a trainer and therefore unable to explain how these exercises are done?” (Please to note the former and accept my apologies for the latter.)

The workout

A medicine ball is a versatile and affordable piece of workout equipment, and you don’t need a lot of space when you use it! You can work with a medicine ball for 30 minutes and get a full-body strength and conditioning workout. Ours is 8 lbs, so it’s a lighter one, but believe me… after several sets of each of these exercises, that ball is heavy.

When thinking of which exercises to do, a core and body-weight strength workout came together naturally. Doing stuff with a medicine ball involves a lot of core work, as you have to use your entire body to balance. All of your muscles are engaged. With several rounds of jump rope thrown in for a warm-up, I got some extra conditioning in there, as well.

[Sidenote: it maybe wasn’t a good idea to do this workout on the same day that I had a kickboxing class at the gym!]

I swear I didn’t intend to wear a shirt that says “Let the Good Times Roll” while doing this medicine ball workout. Haha! Get it? Total coincidence.

On with the pics. Thank goodness for the pics; I screenshot the moves at each step to help make up for my lack of ability to explain the exercises.

 

1). Jumping rope (warm-up).

I switched it up during the rounds to avoid boredom.

Jumping rope (medicine ball workout)

Jumping rope (medicine ball workout)

Jumping rope (medicine ball workout)

 

Then I started with the medicine ball:

2). Leaning core twists from horse stance.

Here, I’m leaning on the bag, but I’m not sitting on the base. This exercise strengthens the core (with emphasis on the leg part of the core as well as on the obliques), and it’s usually done against a wall. Using the round punching bag instead allows for more of a stretch, but I only twist as far as I comfortably can while maintaining my stance.

Leaning core twist with medicine ball – starting position (horse stance)

Leaning core twist with medicine ball – holding the ball static in front of my solar plexus while twisting to the side

Leaning core twist with medicine ball – holding the ball static in front of my solar plexus while twisting to the other side

 

3). Burpees with medicine ball.

This exercise involves a squat, a horizontal jump back (with the legs only), a push-up, and a horizontal jump forward (with the legs only), all while balancing your body with your hands pinning the ball to the ground. Then you jump straight up with the ball, land where you started, and repeat.

Burpee with medicine ball – starting position

Burpee with medicine ball – holding upper body firm and pinning the ball down while jumping legs back

Burpee with medicine ball – land in push-up position; do a push-up

Burpee with medicine ball – jump feet back in to starting position (you’ve held the ball firm on the ground this whole time)

Burpee with medicine ball – immediately spring straight up, bringing the ball with you

 

Then you land in the starting position and do it all again, continuously to meet your goal number of reps (I do 3 sets of 10 reps).

 

4). Slam-downs.

This is self-explanatory: you slam the ball to the ground as hard as you can, then catch it and do it again. Be sure to get out of the ball’s way after you slam it down; it will bounce up, and you don’t want eight pounds (or more) of rubber ball smashing your face.

Medicine ball slam-down – top of the move

Medicine ball slam-down – as hard as you can

Medicine ball slam-down – quickly move back to get out of the ball’s way as it bounces up

Medicine ball slam-down – catch the ball; repeat

 

5). Push-ups.

I did both incline and decline push-ups on the medicine ball. Both ways are challenging, but the decline ones are killer: you need all of your core strength to balance in the push-up position and do the push-up with your toes on the ball instead of on the floor. I did them with both feet, then one-legged. I take my time with these push-ups. I have to. It’s not easy balancing on the small, unstable ball!

Incline push-up on medicine ball – top of the push-up

Incline push-up on medicine ball – bottom of the push-up

Decline push-up on medicine ball – top of the push-up

Incline push-up on medicine ball – bottom of the push-up

Decline push-up on medicine ball – left foot on ball (top of the push-up)

Decline push-up on medicine ball – left foot on ball (bottom of the push-up)

Decline push-up on medicine ball – right foot on ball (top of the push-up)

Decline push-up on medicine ball – right foot on ball (bottom of the push-up)

 

6). Under-leg passes.

This is a straight-up ab exercise that is going to be more difficult to explain than it is to do. You basically sit on the floor in sort of a V-position and pass the ball from one hand to the other, back and forth under each leg, alternating the leg lifts to keep a smooth rhythm going. Your legs never touch the ground.

Medicine ball under-leg passes – getting into position

Medicine ball under-leg passes – right leg extended, left leg up with bent knee, holding the ball in left hand and passing it under left leg to right hand

Medicine ball under-leg passes – left leg extended, right leg up with bent knee, holding the ball in right hand and passing it under right leg to left hand

 

7). Hip thrust.

Lying on your back with your knees bent and feet on the floor, rest the medicine ball on your lower abdomen and push your hips straight up. The resistance provided by the medicine ball’s weight makes this simple move an effective glute exercise.

Medicine ball hip thrust

 

8). NOT PICTURED – Medicine ball swings.

(I film each exercise individually, stopping and starting as I move from one exercise to another, and I accidentally deleted the medicine ball swing part. It’s the exact same thing as a kettlebell swing, but you’re holding the medicine ball instead of a kettlebell.) If you look up “kettlebell swing,” you’ll see what this exercise looks like. I also add to it a little by slightly releasing and catching the ball at the top of the exercise after doing a few warm-up swings.

 

Walking back:

Here’s the usual derpy walking-back pic at the end of the workout. I believe I’m holding the jump rope here, as I finished the workout with a little more jump-roping.

Walking back

 

And of course here’s the post-workout selfie… only I took this one after Sunday’s garage gym workout. I forgot to take one yesterday!

Selfie from the garage gym workout I did over the weekend.

 

La Fin.

Functional core-training for combat sports. (Garage gym post!)

PREFACE: Body Combat was canceled on Wednesday, so I thought I’d venture into the garage to do a core-strengthening workout and document it for this category on TALC.

I say “venture into” because it’s been a while since I’ve worked out in the garage. When summer started, I hung in with the heat for as long as I could, and then I tapped out and migrated most of our dumbbells into the house.

It was over 110 degrees on Wednesday at 5:00pm, and it was even hotter in the garage. I opened the garage door halfway and left the back door open. I had a big bottle of water with ice. Still, going out there and doing anything at all was foolish.

THE DISCLAIMER: These posts always come with disclaimers (I’m not a trainer, this post is not a tutorial, etc.), and those all stand for this one, as well, but here’s one really important one that I can’t stress enough: I was reckless in working out in the garage in extreme heat. DO NOT work out in the heat!! Unless you’re doing hot yoga, relegate your workouts to a comfortable, temperature-controlled environment… especially in the desert in the summer.

THE WORKOUT: The core is the body’s center. It covers a large area, pretty much the entire torso – front, back (especially lower back), and sides – as well as the upper legs, hips, and glutes. There are probably hundreds of exercises you can do to strengthen your core, and for myself, I like to change things up frequently.

I also tend to favor exercises that are functionally useful for combat sports, and Wednesday’s core-strengthening workout was no exception.

Here’s what I decided to do:

  • Dumbbell cross crunch
  • Dumbbell bench kick-outs
  • Triangle choke leg raise
  • Reverse lunge to knee strike
  • Crunch with medicine ball throw
  • Dumbbell V-up
  • Kick-throughs
  • Plank hold (2 minutes)

–I defaulted to 8 lb dumbbells for the three dumbbell exercises, because those are the only ones left in the garage besides our 30 lb set.

–The medicine ball I use is also 8 lbs.

–Because of the heat, I only did one set of each exercise (normally I’d do three or four).

That I did this workout in a veritable oven and lived to tell about it is something of a miracle, may I add. I’m not proud of it, either. I nearly met my death by garage cremation; it would’ve been a Darwin Award.

But I’ve got these pics snipped from the workout footage, as usual.

 

1). Dumbbell cross crunch:

 

Dumbbell cross crunch

Dumbbell cross crunch

 

[I’m crunching up and twisting to the left (while punching out diagonally with the right hand) and to the right (while punching out diagonally with the left hand), keeping my non-punching hand up to guard the side of my face. This exercise is great without dumbbells, too.]

My feet are hooked under the 30 lb dumbbells for stabilization. In training gyms, we partner up and hold each other’s feet. Heavy dumbbells are a good substitute.

This works your abs, obliques (sides of the torso), shoulders, and upper back.

 

2). Dumbbell bench kick-outs:

 

Dumbbell bench kick-outs (on MMA dummy)

Dumbbell bench kick-outs (on MMA dummy)

 

[It’s a weird angle, but you can see the red dumbbell between my feet. I’m gripping the handles on the sides of the bag and stabilizing myself with my elbows with my upper body elevated while repeatedly pressing my legs forward and back from a bent position, bringing my knees as close to my body as possible each time.]

Rather than dragging our bench into the camera’s field of vision, I used the MMA dummy. This increases difficulty because the bag is round and therefore unstable.

This works the entire core.

 

3). Triangle choke leg raise:

 

Triangle choke leg raise

Triangle choke leg raise

 

[Stabilizing myself with my arms, I’m keeping my hips up off the floor while quickly switching my feet behind the opposite knee, elevating my hips further while doing the switch and clamping down with the bent top leg. I’m basically alternating my legs while pulsing up with my elevated hips each time. That’s awkward to explain. You can get the idea from the pic.]

Your butt never touches the floor.

This works the entire core, particularly the lower abs, and I also feel this a little in my upper body as I engage my shoulders to keep my arms pressed to the ground.

 

4). Reverse lunge to knee strike:

(This is a two-part exercise.)

 

Reverse lunge to knee strike (lunge - part 1)

Reverse lunge to knee strike (lunge – part 1)

 

[Part 1. I’m taking a deep step back to sink into a lunge, and I’m keeping my lower body facing forward while twisting my upper body to the opposite corner with my arms up and my hands together.]

 

Reverse lunge to knee strike (knee - part 2)

Reverse lunge to knee strike (knee – part 2)

 

[Part 2. In one explosive movement, I’m pulling my arms down diagonally across my body while pulling my rear leg up into a knee strike, pushing my hips forward to drive my knee up high. My arms end up on the outside of my knee.]

This mainly works the quadriceps (front of the thighs), glutes (butt), hip flexors, and obliques.

 

5). Crunch with medicine ball throw:

(Another two-part exercise.)

 

Medicine ball crunch (bottom)

Medicine ball crunch (bottom)

 

[Part 1. Holding a medicine (weighted) ball back behind my head, I’m crunching up as I would doing a standard crunch.]

 

Medicine ball crunch (top)

Medicine ball crunch (top)

 

[Part 2. Getting to the top of the crunch, I’m thrusting my arms straight up to explosively push the ball into the air, then catching it before lowing myself back down to the starting position.]

Again, my feet are hooked under heavy dumbbells for stabilization.

This works the entire core, plus the shoulders.

 

6). Dumbbell V-up:

 

Dumbbell V-up

Dumbbell V-up

 

[Keeping my legs straight and together, I’m raising them at the same time that I’m crunching up my upper body, holding a dumbbell in each hand and stretching my arms up toward my toes before simultaneously lowering my upper and lower body back to the floor.

This primarily works the abs and lower abs, plus shoulders.

 

7). Kick-throughs:

 

Kick-throughs

Kick-throughs

 

[From beast position (all fours), I’m quickly kicking each leg out to the opposite side, keeping my same-side hand on the floor for upper-body stabilization (my left leg is kicking, so my left hand stays on the floor.]

In this dynamic exercise, opposite limbs are coordinated in the movements. The left leg and right arm are in the air while the right leg and left arm are planted on the floor.

This works the entire core, plus upper body.

 

8). 2-minute plank hold:

 

2-minute plank hold

2-minute plank hold

 

[I’m holding a basic plank position on my forearms and the balls of my feet.]

I would normally try to hold this position for 3 minutes, but there was no way that was going to happen in the inferno that was my garage that day.

This works the entire core, plus upper body. Personally, I feel this the most in my upper legs and lower back.

 

And I’m done.

 

Done. Walking back.

Done. Walking back.

 

I had symptoms of mild heat exhaustion by the time it was over… my heart was racing, I had a slight headache, and I was slightly dizzy. My bad decision to do this workout in extreme heat could have earned me a Darwin Award!

It was a good workout, though.