Nicole Duncan's Total Body, Blood Pumping Workout

Written by Nicole Duncan, IFBB Fitness Pro, NASM CPT Monday, 12 December 2011 15:41

Workout of the Week: Total Body, Blood Pumping Workout

Sometimes the best workout can be an impromptu workout.  This morning my client’s car wouldn’t start and I had already made it out of my bed and to the gym at 5:30AM.  I was totally focused on what I had planned for her and had no clue what type of workout I would do for the day.  Almost tempted to go home and crawl back in to bed, I decided to make it a productive morning and headed inside the gym.

My impromptu workout began with a 20-minute warm-up on the upright bike.  I needed something that would get my blood pumping without jarring my joints on this freezing cold morning.  The exercises that followed all occurred in the corner of a vacant aerobics room.  These are my favorite types of workouts because I get to simply listen to my body and go with the flow.  The moves go from basic to more challenging and are core focused and total body in nature.  Sore or not, anyone should be able to get through this workout.

With iPod turned on and joints now cooperating, I was focused and ready to go.

Equipment Needed:
Medicine Ball, Exercise Mat, Mirrors (if available to watch your form)

The Workout:
*All exercises utilize the medicine ball for an additional resistance and core/balance challenge.

Squat Press
Holding the medicine ball with both hands, stand with your feet a little wider than shoulder width apart.  Begin by bending your knees and tapping the ball on the floor between you’re your feet.  Keeping the ball close to your body, stand up and extend your arms to the ceiling.  Come back to the start and repeat for 15-20 reps.
o    Form Tips: Keep your heels planted on the ground and press your hips back as you reach for the floor.  Contract your abs as you reach for the ceiling.
o    For added intensity: Lift up on your toes at the top of the exercise and throw the ball at the top of your extension.  Finish the movement before releasing and hold your position to catch the ball and control it back down.

Ab Twist
Standing with your feet slightly wider than shoulder width apart, hold the ball at your belly button with elbows in and close to your sides.  Slightly bend your knees sitting into the exercise and keeping your hips squared forward.  Begin by twisting the ball from one side to the other moving the torso only.  The hips, neck and head stay focused forward.  Repeat for 10-20 reps each side.
o    Form Tips: Stay controlled and let your core act as a sling shot pulling you from side to side throughout the movement. Keep the pelvis tucked under and lean slightly forward to focus on the front abdomen area.
o    For added intensity: Preform this from a wide leg deeper squat position and act as you are handing the ball off to someone directly to your right and left.  Pull the ball back in each time as you twist back to the other side.

Ball Chops
Standing with your feet slightly wider than shoulder width apart, hold the ball at your belly button with elbows in and close to your sides.  Begin by bending both knees and reaching the ball down and to the outside of one knee.  Standing up, continue the motion diagonally to the opposite side of your body ending with the ball above your head.  Repeat for 10 each side.
o    Form Tips: Keep your heels planted on the ground and press your hips back as you reach for the floor.  Keep your arms straight as you lift and lower the ball.

Lateral Push Ups
Precaution: Try this movement on the floor before using the ball.  Starting in push up position spread your legs about 2 feet apart to create a wider base.  Place your hands close together.  Begin by stepping your right arm out wide and go down for the push up.  As you come back up push off the floor and replace your left hand position with your right hand.  This will propel your body to the left.  During that motion step your left hand out wide for to repeat the push up on the opposite side.  Adding in the ball, start with your right hand already out from the left and balance your left hand on the ball.  Bend and push off with the right to propel your body to the left side and switch hands on the ball.
o    Form Tips: Make sure that your chest is directly over the ball.  Keep your core and glutes tight as they help more than you know to get you off the floor and over to the other side.
o    Modification:  Drop down to your knees and of course try this exercise several times without the ball first.

Good Mornings
Standing with feet slightly wider than shoulder with, hold the ball out in front of you with both arms straight and parallel to the ground.  The ball should be in line with your chest.  Legs are straight but knees slightly bent to avoid hyper extension.  Bend forward at the hips keeping your shoulders locked in the same position and your arms straight.  Tap the ball on the floor in line with your hips.  Return to the starting position and repeat for 10-15 reps.
o    Form Tips: Engage your abs and lock your shoulders down before and throughout the movement.  Press your hips back and squeeze your glutes on the way up.  You should feel this slightly in your lower back but be careful and stay controlled.
o    Please note: The more you bend your knees the more you’ll feel it in your back. The straighter your legs are the more you will feel it in your glutes and hamstrings.

Mountain Climbers
Precaution: You should also try this movement on the floor before using the ball.  Start in a push up position with both hands on the ball.  Keep a straight line between your shoulders and your glutes staying parallel to the floor.  Get your balance before moving through the exercise.  Lift your right knee in and towards your chest.  Your foot should float just above the ground.  With one swift movement, put the right foot back to its starting place and lift the opposite knee in towards your chest.  Repeat the movement back and forth for 10-15 reps each or a short time interval such as 20-60 seconds.
o    Form Tips: Keep the ball directly underneath your chest.  Hands will be slightly on the sides of the ball depending on its size.  Make sure you can grip the ball to avoid slipping.
o    Modification:  The mountain climber can be a difficult exercise but everyone can work their way up to it.  If you find the floor too challenging, place your hands on a higher surface than your feet and eliminate the ball all together.

Hope you enjoy this workout.  Find me on Facebook or on Twitter.
Happy Training!

Nicole Duncan, IFBB Fitness Pro, NASM CPT