Total Body Double G Workout

Finally! Another Mindy Mylrea workout I enjoyed! I was disappointed in her last two that I tried and was starting to worry. This is another of the many Mindy workouts I got at her $3.99 sale. The big draw of that sale for me was her medicine ball and gliding disk workouts and, since this one combined them both in one workout, I was pretty excited about it.

I’m not sure what the “G” means in reference to the medicine ball–maybe the brand? She calls it a G-ball. The “double G” refers to using a medicine ball in conjunction with gliding disks (that G is obvious). I googled “G-ball” and found nothing pertaining to medicine balls so who knows? In this workout I was actually able to see the number on Mindy’s ball (her med ball weights have been a mystery in her other workouts I’ve done so far). She is using a 6 pound medicine ball. I also used my 6 pound medicine ball for this workout. It was heavy enough to give me a very good workout but to challenge myself, I will try it with my 8 pound ball when I return to it in the future. Who knows? Maybe it I will finally buy that 10 pound medicine ball that’s been on my wishlist for well over a year and progress up to that. This is a workout that you can make more advanced by increasing the weight of your med ball. I liked the entire workout but my favorite part was the Standing Cardio & Strength Combos. It is exactly what it says–you are doing strength and cardio using the medicine ball and the disks. It is pretty intense (and low impact). Since it is only 20 minutes long, combined with the warm up and the stretch, that’s a 32 minute workout. I’ll probably return to it that way most frequently–as a doubles workout.

Total Body Double G Workout is 50 minutes long; 8 minute warm up and a 5 minute stretch. For this workout you need a medicine ball and gliding disks and you use them for everything–warm up, workout and cool down/stretch. Mindy & crew are using a 6 pound medicine ball. She uses the medicine ball and the disks for the warm up: side slide squats, leg circles, slide lunges and more–all with arm movements using the ball. She talks about how to use the disks in the warm up in case they are new to you. There is a modifier who does easier versions of all of the exercises.

Standing Cardio & Strength Combos (19:30 minutes long) (for every move listed below there is an associated arm movement using the medicine ball):

  1. Side slide lunges; changes to fast alternating side lunges; do side slide lunges on other side; changes to fast alternating side lunges
  2. Reverse sliding lunges; changes to reverse slide lunge + side slide lunge–alternate sides; reverse slide lunges on other leg; changes to reverse slide lunge + side slide lunge–alternate sides
  3. Pulsing squat w/ medicine ball between knees
  4. Side sliding plie squats; changes to sliding plie squats (not side to side–but sliding both feet out at the same time and back in at the same time)
  5. Tilt lunge (get into static lunge and slide back leg out further, straightening it, while hinging torso forward, then return to start position); on the last rep of the tilt lunge hold in “tilt” position (hinged forward, back leg straight) and slide back leg in and out; repeat everything on other leg
  6. Two sliding plie side squats to each side; changes to single sliding plie squats (not side to side–but sliding both feet out at the same time and back in at the same time)
  7. One leg squat (one foot on floor–no disk–and other heel on disk, slide disk out in front of you as you squat); changes to pulsing one leg squats; place ball of foot (rather than heel) on disk, slide leg out to side then back to curtsy lunge, slide back out to side then slide feet together; repeat everything on other leg

Standing to Floor Combos (3:30):

  1. Burpees (feet are on disks, so sliding burpees while holding the ball–so ball is on the floor hands on ball); sliding mountain climbers
  2. Plank crunch: place ball between knees and while in straight arm plank, slide feet in and out; repeat in elbow plank

Floor Strength Combos (13:30):

  1. Get on hands and knees, folded fitness mat under knees, disks under toes and ball in one hand–slide one leg out behind you while lifting ball with opposite hand; repeat on other side; raise up to kneeling and place ball between knees–circle one arm back to touch heels–alternate arms
  2. Lay on one hip and one elbow, bottom leg bent under you (no disk) and one disk under top foot (you are holding ball on hip)–slide top leg forward (in front of you) and back behind you; raise up onto bottom knee and bottom hand, and continue the same movement (lower ball to hip and hold it there)
  3. Still on side w/ both knees bent now, place one disk under bottom hand and hold ball on waist–slide bottom arm in and out; changes to pushing ball overhead w/ other hand as you slide out and lowering as you slide in
  4. Repeat 2 & 3 on other side of body
  5. Sit on bottom, disks under your heels, torso in C-sit–raise and lower torso (you’re just holding the ball); changes to sliding feet out while lowering torso and when you slide feet back in, you lift torso while pushing ball overhead; changes to bringing ball to side as you lower–alternate sides; feet change to bicycle slides; continue the bicycle sliding motion but lower down onto your back while continuing to bringing ball side to side
  6. Sit on bottom, disks under your heels, torso in C-sit–slide feet out while lowering torso and when you slide feet back in, toss ball and catch it as you lower; changes to bringing ball to side as you slide feet out but still tossing ball when you slide feet in
  7. Sit cross-leg, ball on one hand held shoulder height, other hand on floor w/ disk under it–slide arm out to side while pushing ball overhead; repeat on other side

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