Lunge + Side Throw

An excellent exercise for working your abdominal, lower body and upper body muscle groups.

Begin the exercise in a standing position, holding a suitable Medicine Ball in both hands, close to your body at waist level.

Lunge one leg slowly forward, aiming to make a right angle with the front leg, however avoid letting your knee go pass your toe line, as this will place excessive strain on your quadriceps (thigh) muscles.

As you lower down, rotate from your waist, placing the ball just above the hip of the front leg.

Once you have rotated around to your comfort level, smoothly rotate all the way around, throwing the ball to a partner, who can be positioned either to your side, behind you or even in front. You may want to adjust the position that you throw the ball, and also where your partner catches it, they can work in a standing or kneeling position, and also benefit from the exercise.

There are many ways that you can do this, you may decide to step back, bring the rear leg forward, or continue the movement by taking the rear leg to the front and rotating around to the the other side, whilst your partner would run around changing positions.

If you do not have a partner, then you may decide to throw the ball against a solid wall, remembering to repeat the movement for both sides.

Intermediates aim for 2 - 3 sets of 10 - 12 reps on each leg, bringing the front leg back each time.

Advanced alternate sides, bringing the rear leg to the front each time for 3 sets for a comfortable amount of reps.