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Exercise of the Week: Medicine Ball Chops (video included)

In this weeks exercise of the week we will be using a medicine ball (if you don't have one, use another weighted object like a dumbbell, or even a water bottle).

The medicine ball is a great modality that has been around since the days of Hippocrates. The name medicine ball was given because it was prescribed to help with various ailments (exercise to cure illnesses, imagine that :-)

This week we are performing two exercises: One is the Vertical Chop, and the other is the Diagonal Chop. If you’ve been working out with weights you can figure out the appropriate medicine ball weight that will work for you for these exercises. If you don’t train with weights then start light, you can use a water bottle, or just your hands until you build up strength.

Sets and Reps:
  • Beginners, start with one to three sets of 12 reps per wood chop exercise. Rest one or more minutes between exercises, and take a one minute rest at the end of each circuit performed.

  • Advanced exercisers and athletes can perform four to six sets of 12-20 reps of the same wood chop exercise before moving to the next exercise. Rest 30-90 seconds between sets.

Watch the video below to learn how to perform the exercises correctly.

Let me know if you have any questions Also, if you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video.

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you.

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

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Until next time, Stay Fit!

Sincerely, Lawrence Castanon,

Author, The Short Fight

Vertical and Diagonal Chops with Medicine Ball

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