Club your core with the AJ Triple Threat, boxer Anthony Joshua’s version of the classic medicine ball toss.
The launch is a classic, it is a total physical conditioning exercise. You lift a medicine ball over your head with two hands and then throw it against the ground with all your strength. This focuses the effort on your core, thighs and glutes, also releases tension.
It’s as good as it feels, yet it’s a bit basic, which is why world champion boxer Anthony Joshua prepares for his fights with a new version of the medicine ball toss, one that leads your abs to say “No plus”.
His move, dubbed the AJ Triple Threat by his strength coach, Jamie Reynolds, begins with the typical ball toss, and then adds a rotation challenge. You spin and throw the ball at a wall next to you. You grab her and throw her at shoulder height toward the wall. (do not worry, now we explain how).
” MEDICINE BALLS ARE EXCELLENT TOOLS FOR BUILDING POWER, ESPECIALLY WHEN YOU SPIN AND THROW THEM UP AND DOWN,” EXPLAINS REYNOLDS.
“Its versatility offers an effective way to maximize time when you’re in a hurry.” You will work the core strength, burn calories and get power in the upper body.
Try Triple Threat as a 7-minute finisher after a full-body routine, or do it for 20 minutes for an effective core routine.
1. TAKE THE MEDICINAL BALL
With your feet shoulder-width apart, grasp a light medicine ball (4-6 pounds) in front of your pelvis. Your left side should point towards a wall. Bring the ball over your head, lifting you up on the balls of your feet.
2. NAIL
From this position, squeeze each muscle and throw the medicine ball against the ground hard enough for it to bounce. Do a squat to catch it. Then, as you get up, turn your torso as far to the right as possible, moving away from the wall and activating the core.
3. FULL TURN
Rotate your back to the left as you throw the medicine ball as hard as possible towards the wall with both hands. Focus on rotation. You should throw with the core, not the arms.
4. MAXIMUM STRENGTH!
Grab the medicine ball again, bringing it to your shoulder. Then, as you rotate towards the wall again, throw the ball as if you were a Street Fighter character, generating power from the pecs and shoulders. (yelling ‘Hadouken!’ is optional). Take a deep breath and repeat the entire sequence from the other side.
4 THINGS YOU WILL ACHIEVE WITH THIS MOVEMENT
· Explosive power
· Incineration of calories
· Rotational force of the core
· Abs marked