Want to invite your friend to exercise with you? A medicine ball makes a great buddy friendly fitness equipment option. The following is for intermediate exercisers without injury concerns. Consult your physician before beginning exercise.
Begin with a 5lb or 8lb medicine ball. A few rules to remember when working with a weighted ball. Firstly, only work in a range of motion that you can control. So if you’re using momentum, risk of injury is greatly increased. Secondly, do not sacrifice form for repetitions, ever. When your form starts to fade, your set is over. Finally, start light. Choose a light weighted ball when learning a new exercise.
Rotate and Pass. Standing back to back. Turn to your right and pass the ball as fast as you can control to your friend. Your friend takes hold of the ball and passes it to you via his or her right side as well. Continue passing the medicine ball clock-wise for 15 rotations. Repeat passing the ball to your left in a counter clock-wise direction.
Squat and Toss. Stand facing one another. Perform a squat and then toss the ball under-hand to your partner. Your partner catches the ball and immediately drops into a squat, stands up straight again and tosses the ball back to you. Perform 15 squats and tosses each.
Jog and Toss. Stand facing one another about 4 feet apart. Jog to your right about 10 feet, tossing the ball back and forth as quickly as you are able. Stop, change directly and jog to your left about 10 feet tossing the ball back and forth. Repeat 5 total sets.