Cardio Power Moves: Medicine Ball Rotation Swings Video

Medicine ball rotation swings work the improve stamina while also working the arms and the abs. Learn how to build stamina by performing medicine ball rotation swings properly from a certified trainer in this workout video.

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Use medicine ball
Keep feet square
Swing ball side to side
Raise & pivot foot slightly

About this Author

Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Keith Irace and this is Cardio Power Moves. Today's move is a medicine ball swing. We're going to start by just grabbing a medicine ball. Anywhere between 2 to 4 pounds is a good weight for this exercise. I want you to get a nice firm grasp on it so that we make sure that we don't let it go, right? I want you to start by just gently swinging it side to side and stable on shoulder to start with. Upliftings are going on here. On that foot, on the opposite side, you're pivoting a little bit, right? And you squeeze through the glutes and through your hip a little bit there. Good. Now add a little rotation. You start to look side to side, and squeeze, and squeeze. Good. Now you can add more levels. So we go low, high, low, high, you get a little clutch in the knees and hips here and get low into the loop. Alright, give me eight more here, it's eight, and six, and four, and three, and two, and holding it up on this side, now I want you to pull across your body, cross, and cross, good, using those obliques, tapering up the waist, cross, cross, give me eight more here. We go, eight, seven, six, five, four, three, two, back to our swing, pause, good. Have a pivot [INDISCERNIBLE] that foot, a little inclination from that with the spine. We look side to side. You got it. Here's 10, nine, eight, seven, six, five, four, three, two, and one. We end up on that other side and we pull cross, cross, really gentle on your [INDISCERNIBLE] when that foot lands. Pull for eight, seven, six, five, four, three, two, and one. One more time, let's swing, cross, this is our last chance, right gang? We're going to get low, high, low, high, we'll be climbing those levels, here we go, up, up, up, up above our shoulder heights, we have 10 more, 10, nine, eight, seven, six, five, four, three, two, and one. Just begin to march to bring our heart rate down so we can move. If you feel like you're out of breath, it's a really nice idea to roll the spine a little bit here, release your back. Thank you for joining me today. This is Cardio Power Moves. I'm Keith Irace. I'll see you next time.

Cardio Power Moves: Medicine Ball Rotation Swings Video

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