Medicine Ball Workouts

The Medicine Ball Exercises Workout Burns Fat With High Intensity Exercises


The medicine ball exercises workout challenging your body on every level so be sure to choose a medicine ball that allows you to move quickly and with good form. Start by performing 10 reps of the first 3 exercises. Go from on exercise to the next without resting then repeat.
Take a 1 minute break then continue with 10 reps (10 on each side for single sided moves) of the next 3 exercises. Go from one exercise to the next without resting then repeat two more times.
Add 10 minutes of high intensity cardio and stretching at the end and be sure to try the Ball Ab Circuit Workout too.
Exercise

Diagonal Woodchops 
1. Starting Position: Stand on both legs and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot. 
3. During this motion rotate your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.


Medicine Ball Exercises Workout Tip:
Be sure to bend from the hips and not the waist and keep the ball close to the body.
Sets
Reps
Weight/
Resistance


Squat and Press with medicine ball 
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level. 
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.



Medicine Ball Exercises Workout Tip
Squat way down so you are able to touch the floor with the ball. Open the legs wider if necessary.
Sets
Reps
Weight/
Resistance


Med ball chest pass with balance disc 
1. Stand on a balance disc with a shoulder width stance. 
2. Holding a medicine ball at chest level pass it to another partner or against a solid wall.
3. Return to the starting position and repeat. 
4. Maintain your balance on the disc by keeping your core tight throughout the movement. 

Medicine Ball Exercises Workout Tip
If you can't find a partner for this try using a wall or keep holding the ball while moving arms back and forth.
Sets
Reps
Weight/
Resistance


Saggital Front Reach 
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury. 
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times. 
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. 

Medicine Ball Exercises Workout Tip
This is similar to a lunge so be sure to bend both knees and reach the ball towards the floor.
Sets
Reps
Weight/
Resistance


Med ball toss and crunch 
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Hold medicine ball above your head with your arms semi-straight. 
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 
Now throw the ball to your partner as you crunch up. 
5) Stay up until your partner throws the ball back and then return to start position.
6) Remember to keep head and back in a neutral position. 

Medicine Ball Exercises Workout Tip
If you can't find a partner then try it without the toss but situp much higher.
Sets
Reps
Weight/
Resistance


One Arm Med Ball Pushup 
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width with one hand on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor. 
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up. 


Medicine Ball Exercises Workout Tip
Drop to knees if full pushup is too tough.