Inicio Cris Nava Rutina con medicine ball en pareja, 7 minutos.

Rutina con medicine ball en pareja, 7 minutos.

Otro 7 minute workout, para hacer con tu pareja.

Una medicine ball o pelota medicinal, también conocida como pelota de ejercicio, med ball o fitness ball, es un balón con peso, con un diámetro cercano al ancho de los hombros (tipo una balón de basquetbol o soccer), que se usa especialmente en rehabilitación y entrenamientos de fuerza.

Rutina con medicine ball en pareja, 7 minutos.

Estas pelotas pesan desde 1-11kg y pueden estar llenas con arena, aire o gel, y se usan cada vez más en entrenamientos pliométricos, funcionales y HIIT, para incrementar la explosividad en atletas.

Checa esta rutina usando medicine ball en pareja

  • Puedes comprar un balón de 2-4kg (mujeres o principiantes en general) y de entre 4-6kg para gente ya entrenada.

La rutina

  • Haz 30 repeticiones de cada ejercicio como circuito o bloques de 1 minuto, para que sea un 7 minute workout.
  • Ejecuta los ejercicios, lo más rápido que puedas y con un rango completo de movimiento.
  • Si tienes tiempo repítelo o haz 15 a 20 minutos de cardio, para un plan integral.


1- Sentadilla lanzando pelota. Trabajas pierna, hombro y brazo:

  • Lanza por arriba 1 minuto.

Rutina con medicine ball en pareja, 7 minutos.  sentadilla con medicine ball Medicine-Ball-Squat-Toss_Exercise

  • Al frente, 1 minuto.

rutina con pelota medicinal

2- Rotación de tronco lanzando pelota (core, centro del cuerpo).

rutina con medicine ball

3- Rotación de tronco, espalda contra espalda. 1 minuto

  • Pasa el balón a los lados, por arriba o por abajo.

4- Lagartija inestable, brazo sobre pelota, pasando la pelota con una mano.

rutina con pelota medicinal

5- Abdominal pasando pelota a la pareja.

Rutina con medicine ball en pareja, 7 minutos.

6- Abdominal lanzando la pelota, girando la cintura -rotación de tronco-.

rutina abdomen con medicine ball medicine-ball-abs-workout

¡A darle y sigue entrenando! Cuéntanos cómo te fue.

131 Comentarios

  1. Just when you think the work week can’t get any more boring. That’s when you discover Now you can already begin to see that this week is going to be a whole lot better. There’s no need to be bored as can be while you work. Sneak in a little fun with one of these cam girls. They’ll put a smile on your face and a some lead in your pencil as well.

  2. Just imagine for a second if you could get into the mind of a millionaire. Think of all the things that you could learn. Well, you actually can do just that. A millionaire is giving away all of his secret right on the internet. You don’t even need to leave the house to learn what made him rich. All it takes is visiting He will literally teach you all of the secrets to making money. Don’t you think it’s time that you earned the living that you deserve? Change your life today by simply following the link above. Do it for yourself and everyone that you care about.

  3. Did you know that people make their entire income promoting ClickBank? You too could be one of the many who have quit their job. Affiliate marketing is as old as the internet. It’s not going to go away any time soon. You too can get your piece of the pie. Why shouldn’t you? Do you really like working the job you have? Are you going to be able to do it until you retire? If you’re job requires physical labor, then you know the answer to that question. There’s no way you’re going to be able to do that when you get older. That’s just the truth and no one needs to tell it to you. Right now you could be making money online. Does it require work? You better believe it does. No honest person is ever going to tell you that it’s possible to become a millionaire online without doing any work whatsoever. It’s not possible. That doesn’t mean there isn’t money to be made. There’s plenty of money out there to be made by people just like yourself. Now you know there’s going to be a pitch for a product. You’re right about that. Click on the link and check it out. There’s a video you can watch that will explain everything. It will tell you how to make money using ClickBank. Watch the video and see what you think. You too can be one of the many who earn a living promoting ClickBank. Some people earn a good living and there’s no reason why you can’t.

  4. Thanks for publishing this awesome article. I’m a long time reader but I’ve never been compelled to leave a comment. I subscribed to your blog and shared this on my Facebook. Thanks again for a great post!

  5. i have wondershare video converter ultimate for mac , the registration number on the the application doesn’t match the registration number that i bought for my retirement community. It looks like a pirated copy the support email is a false email address. the registration number is grayed out we bought this software for 2-5 people paid 118 dollars can’t even get support. every DVD we burn has looped. Can’t believe they sent me a pirated one. i tried to uninstall the bad copy so i can download a new copy.

Comments are closed.