For this exercise you should use a ball weighing three to ten pounds. Weighted balls are great way to add intensity to any workout by engaging your abs and working out your torso. While doing all of the following exercises make sure you move quickly with very small breaks in between reps.
Power Cross Chop
Stand with your feet shoulder width apart. Hold your weighted ball to your chest and squeeze your ab muscles. Twist your torso to the right and use your left foot to pivot off of the floor. Simultaneously swing the ball over your right shoulder and quickly chop it down to your left thigh, switching the foot you’re pivoting with. Make sure your form is perfect in each movement to avoid any back pain. Repeat this ten times and switch to the other side.
Stand with your feet a little wider than your shoulder width. Hold your weighted ball to your chest and do a side lunge towards your left side. While you are doing this swing the ball down to your left side. Rise to your original position and repeat the process, this time doing a lunge on your right side. Keep your glutes and abs tight throughout the exercise for best results. Repeat this another 20-30 times.
Push-up Knee Tuck
Get into regular push up position. Grab the weighted ball with your left hand. If you find this too challenging, adjust your knees to help. Balance your right hand on the ball by putting your weight onto it. As you come out of the push-up, bend your right knee across your torso. When you’re back in your original position place your leg back and repeat with the other side. Difficult so it is best to do this in front of a mirror to make sure you are doing it right. exercise is a little Do about 15-20 reps per side.
Burpees are difficult on their own so when you add in a weighted ball you are really kicking up the intensity. Assume your original stance by standing straight with your feet shoulder width apart. Hold the ball to your chest and squat down. While in squat position, place the ball on the ground, pushing your full weight into it and jump into plank position. Make sure you are keeping your core engaged throughout the exercise. Repeat this 15-20 times.
Front Lunge Pass Under
Assume your starting stance by standing straight with your feet close together. Hold the weighted ball to your chest and take a large step forward, lowering yourself into lunge position. Simultaneously pass the ball under your thigh to the other hand and return to your original position. Repeat this 19 more times for 20 total reps.
Triceps Press Matrix
Kneel on the ground keeping your knees a little wider than your hips. Point your toes outward and bring the ball to your chest. Make sure you are squeezing your abs and keeping your back straight. Lean back without arching your back. When you are at a 45 degree angle to the floor use your abs to push your body up back into your original position and extend your arms outwards and upwards. Bring it back to your chest when your back is perpendicular to the ground.
Side to Side Slam
Sit on the ground with your knees slightly bent but your feet flat. Bring the ball to your chest. Squeeze your abs and slowly lift your legs so they make a ninety degree angle with your torso. Rotate your torso to the right, slightly touching the ball to the floor. Repeat with the other side. Do approximately 20 reps of this with swift motions.
Weighted Boat Rock
Sit on the ground as you did in the Side to Side Slam. Keep your legs at a 90 degree angle to your body. Place the ball between your feet, gripping it with your legs. Stretch your arms by reaching towards the ball, balancing your weight on your butt. Keep your core engaged and shift your weight by tilting your body to the left and right. Repeat this about 15-20 times for each side.