Page 88 - Demo

88 || FITNESS MAGAZINE || DECEMBER 2015 8.) Alternating Medicine Ball Push-upsTargets: pectoralis (chest), triceps, abdominalsSet Up: Start in a plank position on the ground with feet hip distance apart. Your arms straight and shoulder distance apart with a medicine ball under one hand (8-A)Action: Bending the elbows lower chest towards the ground (8-B). As you push up add extra force upwards to take pressure off the ball as you simultaneously roll the ball over to the other hand. Lower down again with ball now under opposite hand. Repeat the push-up and rolling pass for 30 seconds.Tip: How low you go to the ground in your push up depends on your strength. If able to, try to get your elbows to a 90 degree bend. Don%u2019t rock your hips side to side, stay parallel to the ground keeping the integrity of the plank position. If your hips start to sag, place your knees on the ground a little wider than your hips. Keep your abdominals very strong to protect your spine. This is a fun exercise. Once coordinated you can gain some good speed.Cool down after your workout by stretching all muscle groups worked.8-A8-B