Have a Ball: Medicine Ball Workout

Aside from TRX, Medicine Balls are one of my favorite pieces of equipment. Because of the size and range in weight, anyone can use a Med Ball + there are so many ways to use them. The possibilities are truly endless.

The first thing that comes to mind with a Med Ball is usually core but did you know that you can use them for total body workouts? Cardio bursts can even be amplified by using a heavier ball or plyometric movements (like a jump lunge). These types of workouts can improve overall athletic ability and strength.

It is important to find a ball and weight that challenges you. It shouldn’t be too light and you might even need to mix it up depending on what muscle group you’re working on. I like to go heavier when I’m doing legs. I typically stick between 8-15lbs but listen to your body and do what’s best for you! (Don’t go too heavy to where it affects your form.)


10 Must-Try Med Ball Moves 

Do 10-20 reps per move and repeat x3. Take breaks as needed. 

  1. Squat Press: Stand with feet grounded and hips width apart. Squat while holding the ball tight in front of your chest. In one motion, stand and press the ball in the air.

  2. V-Ups: This is all about the core. On your back with your legs straight, reach your arms overhead with the medicine ball in both hands. Engage your core and lift your hands and feet simultaneously so that you create a V in the air. Pause for a few seconds at the top and then repeat.

  3. Soccer Touches: With the med ball on the ground. Rotate your feet left to right and touch your toe to the top of the med ball. Do this as fast as possible to get in your cardio.

  4. Rolling Push-Up: Get into plank with the medicine ball under one hand. Do a push-up and then while back in plank, roll the ball to the other hand and repeat.

  5. Russian Twist: Sit on the floor with your knees and hips at a 90 degree angle. Hold the medicine ball straight out in front of you (arms can be a little bent) and try to keep your back straight (no rounding) and begin to twist your your torso with your arms from left to right.

  6. Med Ball Slams: Reach overhead with the med ball and with all your force, slam the ball to the ground. For extra cardio (you know me!) add that plyometric hop as you slam the ball to the earth.

  7. Lunge with Twist: Just like it sounds, alternate lunges and add a twist at the bottom–if you step forward to lunge with your right foot, twist to your right and visa versa. (Make sure your knee isn’t over your foot.)

  8. Straight Leg Sit-Up: While on your back on your mat, keep your legs straight in the air. Take the medicine ball from your chest and reach + extend to touch your toes.

  9. Mountain Climbers: Just your average mountain climbers but brace yourself and balance with your hands on the med ball.

  10. Windshield Wipers (with ball between the thighs): Lie on your back on the floor with your arms out wide like a T and your legs straight to the ceiling with the med ball between your thighs. Lower your legs like a windshield wiper from side to side. It is important to do this one slow and controlled. You might need to ditch the med ball for this one at first, which is totally okay! It is a tough core move.


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