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5 Medicine Ball Workouts That You're Going to LOVE!

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Jan 28 5 minutes read

One of our favorite pieces of workout equipment here at DSC is the medicine ball. If you haven't incorporated it into your workout yet, you're in for a real treat!

They are fantastic for improving total-body strength, power, cardio, mobility, burning fat, and overall fitness. They work to get your heart-rate up and help burn a ton of calories. 

They also add a great amount of variety to your workouts to spice things up and make your workouts more fun.

Most importantly, they are incredibly easy on your joints and are our go-to fitness tool for those with bad knees and bad low-backs. 

Are you new to using the medicine ball? No problem. 

The exercises are very user-friendly and easy to learn.

We love the the large, soft med-balls that are easy to catch. 

You can find them, HERE.

To get you started, we've created 5 medicine ball workouts that you're going to LOVE! 

Enjoy!

1| Med Ball Beginner's Circuit

Are you new to using the medicine ball? We have the perfect starting point for you with our beginner circuit. 

This circuit combines some of our foundational med ball exercises.

Take your time and ease yourself into the movements. Aim to get a little better every time you complete this workout.

Here's how it works:

Set a clock for :20 of work and :40 of rest. This means you will complete each exercise for :20 at your own pace and rest for :40 before moving to the next exercise in order. Complete 2-4 rounds and rest 1-2 minutes between rounds.

Your Med Ball Beginner's Circuit:

1| Med Ball Slam
2| Med Ball Squat to Chest Pass
3| Med Ball Scoop Toss (right side)
4| Med Ball Scoop Toss (left side)
5| Med Ball Squat 1.5

2| Med Ball Cardio Circuit

Enter the fat burner! Time to get that heart-rate up, improve your cardio, and burn some calories. This circuit is specifically designed to keep you moving, sweating, and having fun!

Here's how it works:

Set a clock for :35 of work and :25 of rest. This means you will complete each exercise for :35 at your own pace and rest for :25 before moving to the next exercise in order. Complete 3-4 with no rest between rounds.

Your Med Ball Cardio Circuit:

1| Med Ball Side Slams
2| Med Ball Lateral Bound to Slam
3| Med Ball Fast Feet
4| Med Ball Burpee to Chest Pass

3| Med Ball Strength Circuit

Time to build some strength and muscle tone! These exercises are designed to slow things down a bit and challenge your strength, especially at your arms, shoulders, core, and legs.

Here's how it works:

Set a timer for 8-12 minutes. Your goal is to get as low as you can on the countdown. You will start with 12 reps of each exercise. Once you complete each exercise in order, start back over with 10 reps of each exercise, and so on. See how much of the countdown you can complete before the time runs out.

Your Med Ball Strength Circuit:

1| Med Ball Wall Ball
2| Med Ball Overhead Step Through Lunges (right leg)
3| Med Ball Overhead Step Through Lunges (left leg)
4| Med Ball Push-Ups (right arm)
5| Med Ball Push-Ups (left arm)
6| Straight Leg Sit-Ups

4| Med Ball Ab Circuit

Summer abs are made in the spring! You are going to love this ab circuit. It targets all areas of your core like your abs and side obliques and even works to get that heart rate up!

Here's how it works:

Set a clock for :40 of work and :20 of rest. This means you will work on each exercise for :40 at your own pace and rest for :20 then move right to the next exercise. Complete 3-4 rounds. 

Your Med Ball Ab Circuit:

1| Med Ball Seated Twist
2| Med Ball Jackhammer
3| Med Ball Plank Taps
4| Med Ball Weighted Side Plank (right side)
5| Med Ball Weighted Side Plank (left side)

5| Med Ball Partner Circuit

Workouts are always more fun and intense with a buddy! And the research agrees! Did you know working out in a group or with a buddy increases workout intensity and consistency, leading to better results.

Find a friend, a med ball, and get ready to have fun with this one! 

Here's how it works:

Set a timer for 8-12 minutes. Your goal is to complete as many rounds as possible before the timer runs out. Each exercise will be 10 reps. That means each of you must complete 10 reps of each exercise, or 20 total as a team.

Your Med Ball Partner Circuit:

1| Med Ball Partner Slams
2| Med Ball Alternating Reverse Lunge to Chest Pass
3| Med Ball Partner Slams and Front Plank
4| Med Ball Partner Slams and Front Plank
5| Med Ball Partner Burpee and ISO Squat
6| Med Ball Partner Burpee and ISO Squat
7| Med Ball Partner Sit-Up and Throw

Ready to get started at DSC?

Join us for a free-week trial!

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