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 👉
MED BALL SQUAT TOSS
Targets: center glutes, shoulders & coreGo for range of motion in your squats. Sink your butt back and keep your chest lifted! Toss the ball as high as you can!
CROSS BEHIND FRONT RAISE
Targets: shoulders, inner thighs, and quads/ glutesIf this gets tough on the shoulders, bend the elbows and shorten the long lever.
MED BALL ROLLING PUSH-UPS
Targets: chest & coreThis is a great move for balance. Modification: drop to the knees!
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!
LUNGE + TWIST
Targets: glutes, core, chest & shouldersModification: Bend the elbows to make it easier on the shoulders.
MEDICINE BALL SLAM
Targets: glutes, back & core Throw the medicine ball down with force and energy. Throw the med ball from your back!
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.
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
TAP BELOW FOR MORE Medicine Ball Workouts TO DO AT HOME!