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Get Physical: Toss Around a Medicine Ball

A great way for you to get a good workout in with a partner is by using a medicine ball - a weighted fitness ball. There are a lot of great exercises that you can't do on your own and this way you are both getting a workout.


Here are some things my husband and I do with a 8 pound ball:

  • Medicine Ball Back to Backs (pictured above): Stand back to back with your partner. Pass the ball to each other by twisting side to side, ball at stomach height. Do this for about 2 minutes as fast as you can go, then rest. Repeat once more but pass the pall in the other direction.

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  • Medicine Ball Sit-Ups: Sit with knees bent, facing one another, about 4 to 6 feet apart. The person with the ball lies back with ball overhead. Bring the ball overhead and throw the ball and contract your abs as you sit up. Aim for just above your partner’s head. As the ball is caught, the partner lowers back to the ground. Now continue to throw back and forth 10-15 times. Be sure to use your abs (not your arms) as you rise up. Repeat the set once more.
  • Medicine Ball Throw Downs: Stand facing your partner, who should be facing you about 5-6 feet away. Place a medicine ball overhead, rise up on the toes, stretch your arms overhead and slam the ball into the ground toward your partner. Then your partner does the same movement to return to ball back to you. This is my favorite one to do because we try to 'break' the medicine ball on the floor. Do this for 10-15 times each then rest. Repeat once more.
  • Medicine Ball Side Tosses: Stand sideways, about 4 feet from your partner who should also be standing sideways at to your left. With straight arms, holding the ball with both hands, bring the ball to side opposite partner and toss across your body to your partner. The ball should be at about stomach/chest height and is a great way to train your obliques. Your partner then catches the ball and throws it back to you using the same technique (only starting from his side opposite you). Do this for 10-15 times each and then switch place with your partner so you're working your other side.

Start with a lighter ball and work your way up with weight as you both get stronger and more comfortable with the moves. The day following our medicine ball exercises my husband and I usually compare who is more sore, so you can bet you'll be getting a good workout. Don't own a medicine ball? Most gyms have several sizes or you can buy them from Sissel.com.

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