Don’t have much time for a workout? Limited space and budget? A medicine ball is an extremely functional workout tool with tons of versatility. Here’s a quick little workout that is fun and effective!
Use a heavy medicine ball that will make 8-10 repetitions challenging.
Circuit: 8-10 reps each exercise (on each side of exercise)
No rest between exercises; rest 90 sec after all exercises; repeat 2-4 times.
Medicine Ball Romanian Deadlift (RDL)
Keep knees slightly bent, spine straight, push weight back into hips and heels while keeping a straight spine
Great for: inner thighs, glutes, hamstrings, deep core stabilizers
TIP – pull knees back as returning to standing
Medicine Ball PNF Lift
Sink into left hip, push off left leg, swing ball over right shoulder while rotating left hip
Great for: hips, thighs, glutes, obliques, back and biceps
Medicine Ball Chop
Sink into hips while holding ball in front, press feet into ground and swing ball overhead as moving to standing position
Great for: thighs, hips, core, back and shoulders
Lateral Lunge with Trunk Rotation
Start with feet hip-width apart, step to right side, as right foot hits-rotate over right leg.
Great for: Outer thighs, hips, glutes, obliques
Tip: keep spine straight, rotate into hip
Had a bad day at work? Slams are a great exercise as well as an awesome stress reliever
Keep arms straight (do not bend elbows) pull ball straight down into floor-watch out, it could bounce right back up. NO REST between reps
Great for: back, triceps, hips, core
Medicine Ball Push-up
Push-ups switching ball between hands, keep hips and legs straight (push feet into ground while squeezing glutes for stability)
Great for: chest, shoulders, triceps, core
Hold ball over chest, pull belly button to spine while shifting rib cage towards hips, roll back off ground
Great for: core, abs
Tip: exhale up, inhale down