Good medicine: A workout that's on the ball

By Chicago Tribune
McClatchy Newspapers
Sit-up chest press.
McClatchy Newspapers
Squat shoulder press.
Muscles worked: quadriceps, glutes, triceps, shouldersJump squatsStand and hold the medicine ball at chest level. Squat as low as possible while keeping your heels on the ground. Jump off the ground as high as you can. When you land, you want to immediately drop back into the squat position. This is designed to be a very fast-paced, rapid-fire exercise. Muscles worked: quadriceps, glutesStraight-leg dead liftIn a standing position, lift the medicine ball above your head, keeping your arms extended. Bend forward from your waist as if you are trying to touch your toes. As you bend forward, keep your arms extended while holding the medicine ball and bringing the ball toward your feet. Keep your knees slightly bent the entire time. When the ball hits your feet or the floor, return to your original standing position, maintaining the full extension of your arms overhead.Muscles worked: hamstrings, shoulders
Sit-up chest pressLying on a mat or a rug on your back, knees bent and feet flat on the floor, hold the medicine ball on your chest. Perform a sit-up. As you get toward the top of your sit-up position, extend the medicine ball in front of you. Then, bring the ball back toward your chest and lower your upper body down to the starting position.Muscles worked: abdominals, pectorals, triceps, shoulders180-degree squat
Begin in a standing position, holding the medicine ball at chest level. Squat down, drawing your buttocks as low as possible while keeping your heels on the ground. Then, in a very fast and powerful motion, drive your body back up, jumping as high as possible while simultaneously turning 180 degrees in midair. When you land, you will be facing the opposite direction. Now, take a deep breath and prepare to go into your next repetition, holding the medicine ball at your chest the entire time.Muscles worked: quadriceps, glutesToss squatHold the medicine ball at chest level while standing, then slowly squat down, trying to drop your buttocks as low as possible while keeping your heels on the ground. Then, while standing back up, extend your arms overhead as if you are doing a shoulder press. But instead, toss the medicine ball up in the air. When you catch the ball, in one seamless movement, immediately return into a squat position. This is another fast-paced, rapid-fire exercise.Muscles worked: glutes, shoulders, tricepsAlternate-arm pushup
Begin in a pushup position, keeping your knees on the ground if necessary. Place your hands shoulder-width apart, with your left palm on the ground and your right palm on the medicine ball. Your hands are now in a staggered position, and you have to steady your body. Then, perform a pushup. When you come back up and fully extend your elbows, you will then bring your left hand onto the medicine ball and move your right hand onto the ground, arms extended at this time. Perform another pushup, alternate arms and repeat.Muscles worked: pectorals, shoulders, triceps, abdominals
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