TOTAL BODY MEDICINE BALL WORKOUT  (to do anytime, anywhere! 

This medicine ball workout is a combination of strength and cardio that will get your heart rate up, strengthen your muscles, and, best of all, increase your whole body’s stability and core strength!

AT HOME MED BALL WORKOUT

Try these 8 medicine ball exercises 👉

1

MED BALL SQUAT TOSS 

Targets: center glutes, shoulders & core Go for range of motion in your squats. Sink your butt back and keep your chest lifted! Toss the ball as high as you can! 

2

CROSS BEHIND  FRONT RAISE

Targets: shoulders, inner thighs, and quads/ glutes If this gets tough on the shoulders, bend the elbows and shorten the long lever. 

3

MED BALL  ROLLING  PUSH-UPS

Targets: chest & core This is a great move for balance.  Modification: drop to the knees! 

4

MED BALL  PLANK JACKS

Targets: core & shoulders  This is also a great exercise for balance. Start by finding your balance on the ball, squeeze the core and jack the feet out and in! 

5

LUNGE +  TWIST 

Targets: glutes, core, chest & shoulders Modification: Bend the elbows to make it easier on the shoulders. 

6

MEDICINE  BALL SLAM 

Targets: glutes, back & core  Throw the medicine ball down with force and energy. Throw the med ball from your back! 

7

MED BALL  HIGH TO LOW 

Targets: glutes, obliques & back extensors  This is a total body movement with a big range of motion. Feel the twisting from the obliques. 

8

MED BALL  RUSSIAN  TWISTS

Targets: core & obliques  Squeeze the inner thighs together and bring the medicine ball down to each hip for maximum twisting of the obliques. 

SCREENSHOT THE WORKOUT 

1. Medicine Ball Squat Toss  2. Medicine Ball Cross Behind + Front Raise  3. Medicine Ball Rolling Push-Ups  4. Medicine Ball Plank Jacks  5. Medicine Ball Lunge w/ Rotation  6. Medicine Ball Slam  7. Medicine Ball High to Low  8. Medicine Ball Russian Twists  DO IT:  1 Minute / 10 seconds rest  Repeat x 2 for a 20-minute workout 

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