Exercise weights include dumbbells, barbells and weight plates. Balls you can use for exercise include stability balls and medicine balls. You can do exercises with of these fitness tools or you can combine them for targeted exercises.
Deadlifts
Deadlifts build power and strength in the lower body and back. These are performed with a weighted barbell that is on the floor. To do these, stand behind the bar with your feet shoulder-width apart. Slowly bend down and grab the bar with a slightly wider than shoulder-width grip. With your core tight, back straight and gaze fixed forward, lift the bar off the floor as you come to a standing position. Once the bar is resting against your thighs, hold for a second, lower it back down and repeat for 10 to 12 repetitions.
Seated Shoulder Presses
Perform seated shoulder presses with dumbbells and a workout chair. To do these, sit on the chair with the weights held above and slightly to the sides of your shoulders. Your palms should be facing forward. In a smooth and controlled motion, push the weights straight above your head and toward each other. When the dumbbells are 1 inch apart, lower them back down and repeat 10 to 12 times.
Chest Passes
Chest passes are medicine ball exercises performed with a training partner. To do these, stand with your feet shoulder-width apart while holding the ball against your chest with both hands. Step forward with your right foot, and throw the ball forcefully to your partner. Step back to the starting position, catch the ball back and throw it again–this time stepping forward with your left foot. Continue to throw and catch the ball, alternating the leading leg for 15 to 20 repetitions.
Diagonal Chops
Do diagonal chops with a medicine and stability ball. To do these, sit upright on the stability ball, holding the medicine ball above your right shoulder, with your arms extended. In a smooth motion, move the ball down across the front of your body to the outside of your left thigh. Reverse the motion to return the ball back above your right shoulder and repeat 15 to 20 times. After doing a set of reps, switch sides.
Ball Squats
Ball squats use a stability ball and a pair of dumbbells. To do these, press the ball into a wall with your mid back area. While holding the dumbbells at your sides, step forward slightly and spread your feet shoulder-width apart. In a slow and controlled motion, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat 10 to 12 times.
Passovers
Passovers work your upper and lower abs, simultaneously. To do these, lie face-up on the floor with your hands overhead and an exercise ball pinched between the insides of your ankles. In a smooth motion, lift your legs and arms at the same time as you pass the ball over your body. Grab the ball with your hands and lower it over your head as you return your legs to the ground. After holding for a second, lift your arms and legs, place the ball back between your ankles and lower yourself back to the starting point. Continue for 15 to 20 repetitions.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
