Here's the third movement in the SAMM (Super Amazing moveBALL™ Moves) series. Look what you can do with just a patch of grass! (These are all pre-recorded, so you're going to be seeing grass in the videos all winter.) This movement is mostly cardiovascular training, but because the ball is overhead, your shoulders, rotator cuff, and core strength is challenged as well.
- Begin standing with your feet together, holding the moveBALL™ overhead, one hand in each handle.
- Walk or run your feet into a wide straddle and then back in again.
- This is an isolated movement, so you'll be leading with one foot for the entire interval (right foot out, left foot out, right foot in, left foot in, etc.) Be sure to balance your lead foot by the end of the workout.
- This movement is well suited for a 45-60 second interval.
So, give it a try, and look back at SAMM #1 (squat thrust + angle chop, i.e. burpee) and SAMM #2 (side drop lunge + balance). We're starting to create a pretty good workout here!
Safety notes: Keep chest lifted and open, abdominal muscles engaged, and knee joints soft. Exercise is stress on the body. Receive advice and clearance from your healthcare provider prior to exercising. Stay within the limits of your abilities and health status.
A moveBALL™ is a weighted rubber ball with two handles. It is the perfect piece of home exercise equipment for workouts that are full-body, time-effective, and fun. You can get yours as part of theTRANSFORM by moveBALL™ 30-Day Fitness Challenge Kit, available October 2014.