Here is a video of one of my gym workouts! This a little 10-12 min workout I usually do after my battle rope and slam ball sets. Great workout to keep the heart rate up, strengthening and condition your shoulders and core. I use a 4kg ball for the overhead, left and right arm dribbling as well for the medicine ball toss.
Medicine Balls are great for increasing upper body power and endurance. Coordinating through the entire body is essential. Explosive repeating ball exercises are a great way to dynamically train the core.
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Here’s how it goes:
Warm up – two hand overhead dribbling – 25 reps, left 25 reps, right 25 reps, left and right ball toss 10 tosses each.
First and second round back to back – two handed overhead dribbling – 50 reps, left 50 reps ,right 50 reps, left and right ball toss 10 tosses each.
Quick water break
Third and fourth round back to back – two handed overhead dribbling – 50 reps, left 50 reps ,right 50 reps, left and right ball toss 10 tosses each.
These are the rep counts and weight that I use. Do and use what feels comfortable for you!
Big shout out to Jeremy for shooting the video!
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