Primary muscles: Shoulders
Secondary muscles: Arms, upper back, core
Equipment: Medicine ball
MEDICINE BALL OVERHEAD CIRCLES INSTRUCTIONS
1. Stand with your feet hip-width apart, your knees slightly bent, and lift a medicine ball up and over your head.
2. Circle the medicine ball around your head and to the left, for 30 seconds.
3. Repeat, circling the medicine ball to the right.
PROPER FORM AND BREATHING PATTERN
Keep your back straight, your neck relaxed, open your chest and breathe out as you lift the medicine ball up and over your head. Engage your core muscles to give back support, keep your shoulders back and breathe slowly as you circle the medicine ball around your head.
The medicine ball overhead circles targets the shoulders and helps to strengthen and tone your upper body and your core. This exercise also helps to improve shoulder range of motion and reduces the risk of injury.
SETS AND REPS
Start with a light medicine ball and complete 3 sets of 30 seconds on each side. For a complete upper body workout, pair the medicine ball overhead circles with tricep dips, cross chest curls, medicine ball push ups and the wide row exercise.
To calculate the number of calories burned doing the medicine ball overhead circles, enter your weight and the duration of the exercise: