Aquajock - LowMax with med ball

FiddleFit

FiddleFit

Cathlete
Hi Ajock! I just finished doing LowMax holding an 8.8lb medicine ball, as you suggested ages ago. I've never gotten round to trying it that way until today, despite having good intentions. Anyhoo, just wanted to say thank you for the brilliant idea. I had a great workout. I'm surprised, although I shouldn't be, at how much this rendition worked my core. It makes sense, once you think about it. Nice workout!

Sandra
 
Hi Ajock! I just finished doing LowMax holding an 8.8lb medicine ball, as you suggested ages ago. I've never gotten round to trying it that way until today, despite having good intentions. Anyhoo, just wanted to say thank you for the brilliant idea. I had a great workout. I'm surprised, although I shouldn't be, at how much this rendition worked my core. It makes sense, once you think about it. Nice workout!

Sandra
 
Wow, that sounds really hard. Low Max is already really hard without weights.

Did you do it on a 6" or 8" step? I think I would pass out if I tried Low Max w/a med ball. I think I would pass out if I tried Low Max w/1 lb weighted gloves. :eek:
 
Wow, that sounds really hard. Low Max is already really hard without weights.

Did you do it on a 6" or 8" step? I think I would pass out if I tried Low Max w/a med ball. I think I would pass out if I tried Low Max w/1 lb weighted gloves. :eek:
 
I just HAD to open this and read it, didn't I? LOL. Sandra....I'm SO curious when you pick up the med ball for this workout. I'm assuming it's just for the blasts? WOW! What an idea! I've thought about the weighted gloves, but never holding a med ball!

Gayle
 
I just HAD to open this and read it, didn't I? LOL. Sandra....I'm SO curious when you pick up the med ball for this workout. I'm assuming it's just for the blasts? WOW! What an idea! I've thought about the weighted gloves, but never holding a med ball!

Gayle
 
I forgot about his idea! I dare say, if/when I try this it will be with a 3 or 4 pounder first! Way to go!
Angela:)
 
I forgot about his idea! I dare say, if/when I try this it will be with a 3 or 4 pounder first! Way to go!
Angela:)
 
Hi, Sandra / Fiddlefit! Glad you enjoyed Low Max Intensed!

For those who are curious, I've copied my original post on this from the Video Discussion Forum. IMHO, you can use either a med ball OR a weight-plate or two. For me, the heavier med balls get very clumsy to hold properly because they're so big and my hands get so sweaty; I prefer to use a weight plate because the grip is much more . . . well, grippy. The original post thread title is "Low Max Intensifier: Grab The Med Ball!"

Here goes:

Hi, Gang! I tried this this past Sunday and it really worked!

When doing Low Max, either as produced or the Blast Only premix, grab your med ball, or a dumbbell between 5 and 8 pounds, and perform the blasts holding the ball or dumbbell in both hands. Keep your step height up so that your legs continue to be challenged. Talk about a leg burn, as well as keeping your cardio totally elevated!

For the uninitiated, here are the blasts broken down and suggested hand / arm placement or movements:

Blast 1: grounded sumo squats with static arms; simply hold the med ball / weight up near your torso as Cathe holds her hands together

Blast #2: Lunge kicks in varying tempos on the step; hold the med ball / weight up near your torso (Cathe extends her arms out somewhat; this might be a little taxing on the shoulders and compromise balance if you're holding a weighted object)

Blast #3: Step-up with long-lever leg abduction plus Sculpt-15; extend ball / weight overhead on the up-phase during the step-up / leg abduction phase and hold weight close to torso during the Sculpt-15 phase

Blast #4: Slam-Its and Alternating Single Step-Ups with Leg Abductions; hold ball / weight close to torso during Slam-Its and extend arms overhead during the up-phase of each step-up

Blast #5: Uneven push-ups off side of step plus grounded leg sweeps on/off step with torso twists plus uneven slow squats and explosions up; hold weight close to torso during the faster uneven push-ups and during torso twists (boy does this work the core), and drop weight below pelvic level on the squat phase and extend arms overhead on up phase during the slow-squat / explosion-up phase

Blast #6: Low-impact Speed Skates on floor plus side- and rear lunges on step; hold weight close to torso on speed-skate phase; hold weight close to torso OR gently perform biceps curls during side- and rear lunge phases

Blast #7: get rid of the weight and perform as produced.

Have fun!

A-Jock
 
Hi, Sandra / Fiddlefit! Glad you enjoyed Low Max Intensed!

For those who are curious, I've copied my original post on this from the Video Discussion Forum. IMHO, you can use either a med ball OR a weight-plate or two. For me, the heavier med balls get very clumsy to hold properly because they're so big and my hands get so sweaty; I prefer to use a weight plate because the grip is much more . . . well, grippy. The original post thread title is "Low Max Intensifier: Grab The Med Ball!"

Here goes:

Hi, Gang! I tried this this past Sunday and it really worked!

When doing Low Max, either as produced or the Blast Only premix, grab your med ball, or a dumbbell between 5 and 8 pounds, and perform the blasts holding the ball or dumbbell in both hands. Keep your step height up so that your legs continue to be challenged. Talk about a leg burn, as well as keeping your cardio totally elevated!

For the uninitiated, here are the blasts broken down and suggested hand / arm placement or movements:

Blast 1: grounded sumo squats with static arms; simply hold the med ball / weight up near your torso as Cathe holds her hands together

Blast #2: Lunge kicks in varying tempos on the step; hold the med ball / weight up near your torso (Cathe extends her arms out somewhat; this might be a little taxing on the shoulders and compromise balance if you're holding a weighted object)

Blast #3: Step-up with long-lever leg abduction plus Sculpt-15; extend ball / weight overhead on the up-phase during the step-up / leg abduction phase and hold weight close to torso during the Sculpt-15 phase

Blast #4: Slam-Its and Alternating Single Step-Ups with Leg Abductions; hold ball / weight close to torso during Slam-Its and extend arms overhead during the up-phase of each step-up

Blast #5: Uneven push-ups off side of step plus grounded leg sweeps on/off step with torso twists plus uneven slow squats and explosions up; hold weight close to torso during the faster uneven push-ups and during torso twists (boy does this work the core), and drop weight below pelvic level on the squat phase and extend arms overhead on up phase during the slow-squat / explosion-up phase

Blast #6: Low-impact Speed Skates on floor plus side- and rear lunges on step; hold weight close to torso on speed-skate phase; hold weight close to torso OR gently perform biceps curls during side- and rear lunge phases

Blast #7: get rid of the weight and perform as produced.

Have fun!

A-Jock
 
This sounds AWESOME!!!! I am so trying this. LowMax isn't on my rotation until next week, but now I think I'm going to have to bump it up!

What a great idea, A-Jock! Thanks for sharing!!!

Melissa:)
 
Low Max is one of my favourites and now I am going to be in Low Max heaven. Great idea ;)

Liz N
 
LauraMax - I did it with the 8" step, but maybe my original post didn't clarify that I was only holding the ball during the blasts LOL!

I held on to the ball during the blasts only and moved it in any way that seemed to flow with the movement. For the most part, that ended up being as A-Jock suggests.

A dumbell would work just as well with all of this.

Cheers,
Sandra
 
Just in case I forgot, A-jock you rock! Low Max is one of my favorites, but this looks like a really nice way to spice it up. I only have an 8lb med ball, would that be too much?
 
I'm a big old copy cat today:+ I did this one a long time ago when it was originally posted and kind said a big 'DUH! Laurie' when you posted it Sandra, I completely forgot this fabulous variation. I gave it a go today and boy oh, did my heart rate get up. It freshened up the workout for me too which was nice. It's a wonderful workout but I can't be the only one ready for a LowMax2.:) My legs and core thank you Sandra and Annette:7

Take Care
Laurie:)
 
I love LowMax! Yes, Laurie, I would love a LowMax2.:)

I am going to try this with my 3lbs. dumbells. Sounds like a great idea, however LowMax is a tough workout already, in case anyone is wondering.

Thanks for sharing!:)

Sandra
 
Hi, Rose! I'd give the 8-pounder a try and see how it goes. If you have to ditch it at a certain point, big deal. As others have mentioned (including me) a dumbbell or a weight plate will work just as well, and if you have lighter weights for those and need to go lighter, go for it. You can always train up to a heavier weight.

a-Jock
 
I tried this yesterday and all I have to say is whoa mamma! Thank you A-jock. This is a great way to spice up one of my favorites.
 
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