Valeo weight balls are medicine balls with a textured rubber skin that is easy to grip. The medicine balls come in different weights from as little as four lbs. and up so almost anyone can use a Valeo weight ball to work various muscle groups of their body. Medicine ball exercises typically work multiple muscle groups together so you can get a full-body workout in less time.
Single Leg Chops
The single leg chops works the muscles of your core to maintain your balance as you shift your weight from one leg to the other. Your arms and shoulders work to lift the ball too. Start this exercise by standing on your left foot with your arms held straight at your side and above left shoulder. Twist your body and lower your arms toward the floor next to your right foot. Switch to standing on your right foot as you lower your arms and bend forward at the waist. Also, bend your left knee to curl your left leg upward. Reverse the motion and raise the ball back up as you switch back to your left foot. Perform the exercise in the opposite way starting on your right leg with your arms lifted toward your right shoulder.
Medicine Ball Push Ups
Medicine ball push ups target the muscles of your chest, shoulders and triceps. The core muscles are utilized to maintain your balance as your upper body is supported with your hands on the ball, not the floor. Begin with a ball on the floor and your place your palms on the ball with your arms straight. Place the balls of your feet on the floor with your legs straight so your body is face down with your back and head parallel to the floor. This is the starting position of a medicine ball push up. From there, bend your elbows and flair them outwards. Drop your chest toward the medicine ball as low as you can without touching the ball. Return to the starting position by pressing your body up again and straightening your arms.
Wall Throws
Wall throws target the muscles of your back. This exercise similar to a soccer throw. Begin with your feet hip-width apart and stand up straight. Bring your arms over your head and hold a ball in your hands. Move your arms backwards and then hurl the ball forward at a wall. Keep your arms straight as you throw, but let your elbows bend slightly.
Squat Throw No. 2
The squat throw No. 2 exercise works your legs through a squat and jump motion. The muscles of the shoulders are also worked to toss the ball overhead. Begin standing with your feet hip to shoulder-width apart. Hold a medicine ball with your arms straight in front of your stomach. Then, bend your knees and squat toward the floor. Jump into the air and bring your arms up to throw the ball straight toward the sky. Land softly and bend your knees.
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