– Attractive two-tone design
– Non-slip surface for secure grip
– Ideal for strength training, core work, and body conditioning
– Throwing and catching a medicine ball provides a full-body workout
Sizes:
1 kg – 19 cm diameter
2 kg – 19 cm diameter
3 kg – 23 cm diameter
4 kg – 23 cm diameter
5 kg – 24 cm diameter
20-Minute Routine
Warm up for about 10 minutes before starting this workout – a brisk walk or marching in place will work well. Once you've been doing these movements for a while, start using a heavier medicine ball to continue
challenging your strength and endurance.
Combine at least five of the movements below and cycle through them for 20 minutes for a complete full-body routine.
1. Mountain Climbers
A great blood flow exercise, mountain climbers are a full-body movement made more challenging by incorporating a medicine ball.
Directions:
Get into a plank position with the medicine ball under your hands.
Keeping your back straight and neck neutral, drive your right knee towards your chest. Extend it and immediately drive your left knee towards your chest. Ensure your core is engaged throughout.
Continue as fast as you can for 30 seconds. Rest for 30 seconds. Repeat two more times.
2. Overhead Squats
Overhead squats engage your core – especially your lower back – and challenge your stability more than a standard back squat. You're also working your upper back, shoulders, and arms by holding the medicine ball overhead.
Your range of motion will be different with this type of squat, so pay close attention to your form.
Directions:
Stand with your feet slightly wider than shoulder-width apart, holding the medicine ball straight overhead for the entire movement.
Squat down: Begin by bending your knees and pushing your hips back as if you're going to sit in a chair. Stop when your thighs are parallel to the floor and ensure your knees don't buckle inward.
Push through your heels on the way up, giving a squeeze at the top.
Perform 3 sets of 12 reps.
3. Circles
A shoulder burner, circles will challenge you. Move slowly with control to make the movement effective.
Stand with your feet shoulder-width apart, holding the medicine ball straight out.
Brace your core and begin to move your extended arms in a clockwise motion, "drawing" a circle from start to finish. Rotate your core to accommodate the movement, but keep your feet stable.
Repeat 8 to 10 circles in one direction, then switch to do another 8 to 10 counter-clockwise. Complete 3 sets.
4. Russian Twists
What's a workout without some ab work? Make sure you fully twist your torso to each side for maximum benefit.
Directions:
Sit with your legs bent at a 45-degree angle in front of you with feet touching the ground. With arms extended, hold the medicine ball in front of you.
Bracing your core, twist your torso, moving the medicine ball to your right side until it nearly touches the ground.
Return to center. Repeat on the left side.
Perform 3 sets of 20 reps, 10 on each side.
5. Side Lunges
Working side-to-side is just as important as working front-to-back, which is why the side lunge is a great exercise to incorporate.
Directions:
Stand with your feet shoulder-width apart, holding the medicine ball to your chest.
Take a big step to your right side. As your foot lands, bend your right knee and sit your hips back into a single-leg squat. Keep your left leg straight.
Push through your right foot and return to the starting position.
Perform 3 sets of 10 reps on each side.
6. Pushups
As if standard pushups weren't hard enough – throw a medicine ball into the mix! You'll get a deep stretch in your chest when using the medicine ball for this exercise. And, as always, you can easily regress
this movement by dropping to your knees.
Directions:
Start in a pushup position, but instead of your right hand resting on the ground, place a medicine ball under it. You can splay your elbows out more than you would a normal pushup, but ensure your back isn't saggy and your neck is neutral.
Complete a pushup. Roll the medicine ball to your left hand and repeat.
7. Single-Leg Deadlifts
Single-leg deadlifts challenge your stability while also isolating one leg at a time to help address any imbalances you might have.
Directions:
Stand with your feet together, holding the medicine ball directly in front of you.
Keeping your right leg slightly bent, hinge at your hips to allow your torso to fall forward, extending your left leg straight behind you. Ensure your back is straight, core is braced, hips are square to the ground, and neck is neutral.
Once your torso is parallel to the ground, return to an upright position.
Perform 3 sets of 10 reps on each side.
8. Superman
Targeting your lower back and glutes, this exercise is extremely challenging. Adding the weight of a medicine ball to your upper body increases the challenge.
Directions:
Lie on your stomach with arms extended overhead holding a medicine ball and your toes pointed towards the wall behind you. Ensure your neck remains neutral throughout this movement.
Engaging your core, use your back and glute muscles to lift your upper body and legs off the ground as high as possible.
Pause for one second at the top and then return to start.
Perform 3 sets of 10 reps.
9. Slams
Used for power development, slams are invigorating – a one-two punch. If you have a heavier medicine ball, this is the exercise to use it for.
Directions:
Stand with your feet shoulder-width apart and the medicine ball directly overhead.
Hinge from your hips, keeping your arms extended, and slam the medicine ball into the ground as hard as you can.
Pick up the medicine ball and return to the starting position.
Perform 3 sets of 10 reps.
10. Toe Touches
Cap it off with more ab work, with a little twist, the toe touch.
Lie on your back with your arms and legs extended, holding the medicine ball in your hands.
Engaging your core, raise your arms and legs straight up to meet above the center of your body, crunching them up to ensure they make contact.
Slowly lower back down to start. Perform 12 to 15 reps.
20-Minute Sample Routine
1 Minute Mountain Climbers
20 Seconds Rest
1 Minute Overhead Squats
20 Seconds Rest
1 Minute Russian Twists
20 Seconds Rest
1 Minute Deadlifts
20 Seconds Rest
1 Minute Toe Touches
20 Seconds Rest
Repeat 3x
