Further to my last post about training and my enjoyment thereof I have decided that medicine balls are truly wonderful yet evil creations. Over the last 2 years I have played around with them a fair bit and come up with some interesting variations on a theme. I thought I’d share some of the exercises with you – below is an example of one of the rounds we complete in my conditioning classes (at present). In isolation it may seem a little strange or even simplistic, but in the context where this would be the second or third round of 6 it may seem a little more challenging.

Each exercise can be performed for a set number of reps in the order they’re in or done randomly with a varying number of reps (I usually do this when I’m not taking part; the agony etched on people’s faces is my benchmark for changing exercises). I apologise for the descriptions if they make no sense... I should’ve taken photos! Also you may know these by other names; this is just how I remember them. We use a 3kg medicine ball, though I have used a 5kg. No pauses between exercises and work for 3 to 5 minutes (currently we are doing 3kg for 4 mins).

1.       Medicine ball slams – holding the ball as high as possible, body at full extension, slam the ball into the ground - fully using arms, crunching the body and flexing legs. Let the ball bounce and repeat. This can be done as hard as possible or as fast as possible.

2.       Squat pushes – holding the ball as if to do a throw in, bring the ball over your head to your chest, then squat with knees to 90* pushing the ball out so your arms are straight in front of you. Return to the start position and repeat.

3.       Russian twists – seated leaning slightly back, knees bent, and heels on floor. Twist side to side with ball in hands.

4.       Uneven press ups – one hand on ball, press up, roll ball to other hand and repeat.

5.       Head circles – holding the ball in front of you arms straight, thumbs up. Bend your arms and move the ball around your head (so thumbs point down when behind your head), continue to loop around your head, re-straighten arms back to start position. Repeat in the opposite direction.

6.       Circle hops – ball on the floor, position your body over the ball, on your hands and feet with your belly button over the ball. Circle 360* without crossing your hands or feet, then circle back the other way. After each 360* turn perform a small ‘hop’ so both feet and both hands are all off the floor at once.

7.       Shuttle runs with ball held overhead – as you’d expect.

8.       Steering wheels – hold the ball in front of you with straight arms. Rotate the ball like a steering wheel as far as you can, then back the other way. Do this as fast as you can.

Some familiar and some more unusual exercises there. In all honesty I’ve put them on here to see what people make of them, try them out and let me know what you think. Email me feedback at davebownds@hotmail.com but please do so after actually trying it. The key, remember, is to move from one exercise to another without hesitation. I do feel it is more challenging for someone to call exercises and reps randomly; otherwise there can be a tendency to ‘save’ yourself for later in the round. Perform each exercise flat out, foaming at the mouth and growling for maximum benefit.