If you liked pelting your crush with a rubber ball in PE, you'll love these moves designed by Steve Feinberg, an instructor at Equinox Fitness in New York City. This workout (based on a class Feinberg created called Speedball) combines high-intensity footwork with upper-body rotation--all while holding a 2- to 4-pound ball. Continue each move until you can't do another rep with perfect form. Rest up to 3 minutes, then repeat. Do the routine 3 nonconsecutive days a week.
Lighthouse
Grab a medicine ball with both hands and stand with feet wider than your hips. Raise the ball to shoulder height with arms straight but not locked. Bend your knees slightly, then rotate your arms and torso 90 degrees to the right, pivoting on the ball of your left foot and turning from your hips. Repeat to the opposite side.
Monkey Swing
Grab a medicine ball and stand with feet wider than your hips and toes turned out slightly. Lower the ball so it's between your legs. Lean forward until your torso is parallel to the floor and bend your knees deeply. Swing your upper body to the right, raising the ball to shoulder level and rotating your spine to the right. Pause, then swing the ball to the left, allowing the spine to rotate. Pause. Continue alternating.
Side TouchGrab a medicine ball with both hands and stand with feet hip-width apart, knees slightly bent. Hold the ball against your chest. Step to your left, turning your foot out 45 degrees, and bend your left knee to 90 degrees. Rotate from your waist and touch the ball to the floor in front of your left toe. Lift the ball up, then quickly push off your left foot and rotate from your waist to the right while raising your right elbow up and behind you. Let your hips turn naturally and allow your left foot to slide in toward your body. Return to start and repeat the entire sequence with your right foot forward.
Feinberg designed an easier-to-grip ball that will be available this spring at Speedball Fitness.
Appeared in the January/February 2007 issue of Women's Health
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