Looking for a whole body workout? These easy-to-follow medicine ball workouts will help you build strength and improve your cardio fitness while sculpting your core.
Incorporating a medicine ball into your workouts is a great way to switch up your regular routine. Medicine balls can be used for a number of different exercises, including stability, resistance, and plyometric/power exercises. Therefore, they can enhance balance, build muscle, and improve athletic performance.
When deciding on how much weight to use for an exercise, choose a medicine ball that you can complete 10-20 reps with, while still maintaining proper form.
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Stability
1. One Leg Partner Pass
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Lift one leg off the ground. Toss the medicine ball back and forth with a partner while remaining balanced on one leg.
Complete 2 sets for 12-20 reps.
Exercise: One Leg Partner Press
2. Single Leg Lift and Chop
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Lift your left leg off of the ground. Lift the medicine ball above your head and to the right (your right arm should be slightly bent, while your left arm is fully extended). This is your starting position.
Lower the medicine ball in a diagonal line to the left side of your body. Return to the starting position and repeat for the desired number of reps. Switch balance legs and repeat with the starting position on the other side of your body.
Complete 2 sets of 12-20 reps.
Legs & Glutes
3. Medicine Ball Squat
Holding a medicine ball, stand with your feet shoulder-width apart and toes slightly angled out. Position the medicine ball so it is away from the center of your torso and your elbows are bent. This is your starting position.
Squat down by bending at the knees, as if sitting in a chair. Make sure your knees do not go past your toes. When your quads are parallel to the ground, push through your heels and bring your body back to the starting position. Repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
4. Overhead Medicine Ball Split Squat
Holding a medicine ball, stand in front of a bench or a chair with your feet shoulder-width apart and toes pointing straight ahead. Lift your left leg behind you until your toes are resting on the edge of the bench or chair. Lift the medicine ball over your head with your arms fully extended. This is your starting position.
Lower your body by bending at the right knee until your right quad is parallel to the floor. Make sure your knee does not go over your toes (if it does, stand further from the bench or the chair). Return to the starting position by pushing through your right heel. Repeat for the desired number of reps and then switch balance legs.
Complete 3-4 sets for 10-12 reps (each leg).
Exercise: Overhead Medicine Ball Split Squat
5. Medicine Ball Single Leg Deadlift
Holding a medicine ball, stand with your feet shoulder-width apart and toes pointing straight ahead. Lift your left leg behind you so you are balancing on the right. This is your starting position.
Slowly lower the medicine ball towards the ground as you bend at your hips. Extend your left leg straight out behind you and if you need to, slightly bend at the right knee. Return to the starting position by pushing through your right heel and bringing your torso upright again. Repeat for the desired number of reps and then switch balance legs.
Complete 3-4 sets for 10-12 reps (each leg).
6. Medicine Ball Bridge
Lay on the floor with your knees bent and your feet positioned on top of a medicine ball. Your arms should be by your sides. This is your starting position. Keeping your head and upper back firmly on the ground, lift your butt until your back and the ground make a 45-degree angle. Squeeze your glute muscles and return to the starting position. Repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
Exercise: Medicine Ball Bridge
7. Medicine Ball Scissor Jumps
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Position the medicine ball so that it is away from the center of your torso and your elbows are bent. You will want to get into a lunge position by extending your left leg behind you, placing your left toes on the ground, and bending at the right knee until your right quad is parallel with the ground. Make sure your right knee does not go over your right toes. This is your starting position.
Explode upwards by pushing through your right foot. While you’re in the air, switch legs so that you land with your left leg in front and your right leg behind, in a lunge position. Repeat for the desired number of reps.
Complete 2-3 sets of 12-20 reps (each leg) or complete a burn out set (as many reps as you can muster while maintaining proper form).
Exercise: Medicine Ball Scissor Jumps
Chest & Back
8. Medicine Ball Push-Up
Get into a push-up (plank) position with your arms shoulder-width apart and fully extended. One hand should be on the floor, while the other is resting on top of the medicine ball. This is your starting position.
Lower your body by bending at the elbows until you are an inch or two from the ground. Explode back up to the starting position by pushing through your hands. Repeat for the desired number of reps, then switch which hand is on the medicine ball.
Complete 3-4 sets of 10-12 reps.
9. Medicine Ball Wall Pass
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Your knees should be slightly bent, or if it’s more comfortable, you can stagger your stance. Bring the medicine ball to your chest. This is your starting position. In one explosive movement, throw the ball at a wall by extending through your elbows. Repeat for the desired number of reps.
Complete 2-3 sets of 12-20 reps.
Esercise: Medicine Ball Wall Pass
10. Medicine Ball Chest Press
Lay on a mat with your knees slightly bent and your feet flat on the ground. Hold a medicine ball in your hands, positioned at your chest. This is your starting position.
While contracting your pec muscles, bring the medicine ball up towards the sky until your arms are fully extended. Return the medicine ball to the starting position and repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
Exercise: Medicine Ball Chest Press
11. Medicine Ball Slams
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Position the medicine ball behind your head with elbows bent. This will be your starting position. Slam the medicine ball with force by bringing it over your head and releasing it towards the ground. Repeat for the desired number of reps.
Complete 2-3 sets for 12-20 reps.
Exercise: Medicine Ball Slams
12. Medicine Ball Bent Over Row
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Bend your torso at your hips until it’s parallel to the ground. Let your arms and the medicine ball hang in front of you so they are parallel with your legs. This is your starting position.
Bring the medicine ball up towards the center of your torso by contracting your back muscles and bending at the elbows, so each of your arms is on either side of your body. Lower the medicine ball back to the starting position and repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
13. Medicine Ball Pullover
Lay on a mat with your knees slightly bent and your feet flat on the ground. Hold a medicine ball with your arms fully extended behind your head. This is your starting position.
Lift the medicine ball, keeping your arms fully extended, until it is directly above your chest and your arms make a 90-degree angle with your torso. Lower the medicine ball back to the starting position and repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
Exercise: Medicine Ball Pullover
Arms
14. Medicine Ball Front Raise
Holding a medicine ball that is positioned down in front of you, stand with your feet shoulder-width apart and pointing straight ahead. This is your starting position.
While keeping your arms fully extended, lift the medicine ball until your arms are parallel to the floor. Lower the medicine ball back to the starting position and repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
15. Medicine Ball Around the Worlds
Holding a medicine ball, stand with your feet shoulder-width apart and pointing straight ahead. Bring the medicine ball behind your head, keeping your elbows bent. This is your starting position. Move the medicine ball with both hands in a circular direction around your head back to the starting position. Repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
Exercise: Medicine Ball Around the Worlds
16. Medicine Ball Triceps Extension
Lay on a mat with your knees slightly bent and your feet flat on the ground. Hold a medicine ball in your hands with your arms fully extended slightly behind your head. This is your starting position.
Lower the medicine ball by bending at your elbows until it’s two inches from the floor. Lift the medicine ball back up to the starting position, while feeling the contraction in your triceps. Repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
17. Lying Chest Throw
Lay on a mat with your knees slightly bent and your feet flat on the ground. Hold a medicine ball close to your chest. This is your starting position.
In one explosive movement, throw the medicine ball upward. Have a partner catch the ball and drop it back down to you or catch the ball yourself. Repeat for the desired number of reps.
Complete 2-3 sets for 12-20 reps.
Exercise: Lying Chest Throw
18. Medicine Ball Biceps Together Curl
Holding a medicine ball that is positioned down in front of you, stand with your feet shoulder-width apart and pointing straight ahead. This is your starting position.
While contracting your biceps, lift the medicine ball up towards your chest as you bend at the elbows. Squeeze your biceps briefly and return to the starting position. Repeat for the desired number of reps.
Complete 3-4 sets for 10-12 reps.
Core
19. Medicine Ball Russian Twists
On a mat, balance on your butt while holding a medicine ball close to your torso. Your torso should be upright, but should also create a 45-degree angle with the floor. Your legs should be bent at the knee and your ankles should be interlocked. Twist your torso and the medicine ball from side to side. Repeat for the desired number of reps.
Complete 2-4 sets for 12-20 reps (each side).
20. Medicine Ball Wood Chops
Holding a medicine ball, stand with feet wider than shoulder-width apart and knees slightly bent. Twist your body to the right, pivot your left foot, and bring the medicine ball past your head with arms extended. This is your starting position.
Lower the medicine ball diagonally downwards as you keep your arms extended, twist your body to the left, bend at your left knee, and pivot at your right foot. Return to the starting position, repeat for the desired number of reps, and switch sides.
Complete 2-4 sets for 12-20 reps (each side.
Exercise: Medicine Ball Wood Chops
21. Medicine Ball Overhead Crunch
Lay on a mat with your knees slightly bent and your feet flat on the ground. Hold a medicine ball behind your head while maintaining a bend in your elbows. This is your starting position.
Keeping the medicine ball fixed behind your head, lift your head and upper back off of the mat. Lower your upper back, your head, and the medicine to the starting position. Repeat for the desired number of reps.
Complete 2-4 sets for 12-20 reps.
22. Medicine Ball Toe Touches
Lay on a mat with your legs extended in the air so they create a 90-degree angle with your torso. Hold a medicine ball in your hands at the center of your torso. This is your starting position.
Lift your head and upper back off the mat by contracting your abdominal muscles, and bring the medicine ball up to your toes. Lower your back, your head, and the medicine ball to the starting position. Repeat for the desired number of reps.
Complete 2-4 sets for 12-20 reps.
23. Seated Knee Tuck with Medicine Ball
Sit on the side of a bench or a chair, squeezing a medicine ball between your feet. Grab the bench with both hands on either side of you for support. Lift your legs off of the ground as you lean your torso back. This will be your starting position. Pull your knees up towards your chest and bring your torso forward. Return to the starting position and repeat for the desired number of reps.
Complete 2-4 sets for 12-20 reps.
Exercise: Seated Knee Tuck with Medicine Ball
24. Medicine Ball Reverse Crunch
Lay on a mat with your knees slightly bent and your feet flat on the ground. Place a medicine ball between your knees and squeeze. This is your starting position.
Lift your feet off the ground and bring your knees towards your chest by contracting your abdominal muscles. Return to the starting position and repeat for the desired number of reps.
Complete 2-4 sets for 12-20 reps.
Exercise: Medicine Ball Reverse Crunch
25. Medicine Ball Side Throw
Holding a medicine ball next to a wall, stand with your feet shoulder-width apart and pointing straight ahead. With your arms extended, bring the medicine ball to chest height and bring it away from the wall. Slightly bend your knees. This is your starting position.
Keeping your abdominal muscles tight, twist your torso towards the wall and release the medicine ball so that it bounces off of the wall and back towards you. Catch the medicine ball and twist away from the wall to bring it back to the starting position. Repeat for the desired number of reps on both sides.
Complete 2-4 sets for 12-20 reps.
Exercise: Medicine Ball Side Throw
26. Medicine Ball Cross Climbers
Get into a high push-up (plank) position, with your hands cupped over a medicine ball. This is your starting position. Bring your left knee up towards your chest, squeeze your abdominals, and bring your leg back to the starting position. Repeat with the right leg. Alternate legs for the desired number of reps.
Complete 2-4 sets for 12-20 reps (each leg)
Exercise: Medicine Ball Cross Climbers
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