A medicine ball is a great piece of equipment that provides a fun alternative to dumbbells. They can be picked up at any discount department store (Target, Walmart, etc.) or sporting goods store. They vary in price from $15-$50, depending on the weight. You will want to start out with a light ball and work your way up to heavier ones as you get stronger. Medicine ball routines can provide a total body workout in just minutes a day. Here are a couple of exercises to try.
Squat Tap: Works legs, glutes, calves, and shoulders
-Stand with feet shoulder width apart; hold a medicine ball with arms straight down, fingertips pointed toward the floor.
-Bend at the knees and hips to lower into a squat position, keep your back straight, eyes forward, and tap the ball on the floor.
-Rise up to a standing position and onto your toes while you straighten your arms and extend the ball overhead, like you're placing the ball on a high shelf.
-Go back to the starting position and repeat 15 times.
Leg Balance: Works core, balance, glutes, and arms
-Stand on one leg (bend the other leg and hold it behind slightly), holding the weighted ball in one hand with elbow bent, forearm parallel to the floor. Keep the stationary knee slightly bent, contract the abdominal muscles to help balance.
-Maintain your balance as you toss the ball from one hand to the other, pausing with each catch. Repeat 15 times (or until fatigued), then switch feet.
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