Medicine Ball Workout

Learning how to use different fitness products does not have to be complicated!  In this workout, I’ll show you how can make the most out of a medicine ball to work out your abs, legs, and arms.  This fitness product is not new to the market, but it is just as valuable as ever before to help switch up your gym routine and workout new muscles in your body.   

Medicine balls are great because they help develop core strength, improve coordination, and fine-tune balance. This product is ideal for strength training, plyometric training, balance training and building muscle. The size and color options available are completely up to you and your preference!  Medicine balls  typically range  from $35 (4 lbs.)  to $60 (12 lbs.).  They each are made with high quality sturdy rubber construction and textured finish that makes it easy to grip with  sweaty  palms  and  all.   

To warm– up:  swing ball from side to side, set your intentions and ask yourself why did you start this workout? What do you want to get out of it?

Equipment + Overview

Workout Structure

Perform each exercise below for 810 reps 

    1. Squat down
    2. Press Ball Up
    3. Squat down + ball overhead
    4. Wide leg lateral toe touch (left)
    5. Wide leg lateral toe touch (right)
    6. Ball figure 8‘s
    7. Abs overhead to reach 

Workout Details

Duration // 5 minutes for one circuit
Type // Muscle Toning/Core Strengthening

 

Breakdown //

Squat down

Step 1:  With feet a little more than shoulder width apart, squat down holding medicine ball in front of chest throughout workout 

Press ball up

Step 1In standing position, bring ball straight up above head, bring back down and repeat 

Squat down + ball overhead

Step 1combine moves 1 & 2Squat down touching ball to floor while bending kneesBring back up and lift ball above head.  Repeat. 

Wide leg lateral toe touch (left) 

Step 1Start in a very large stanceSlightly bend one knee to touch ball to that foot. 

Step 2Bring ball back up extending arms straight up and turn torso slightly outwards to the side. 

Wide leg lateral toe touch (right) 

Step 1Start in a very large stanceSlightly bend one knee to touch ball to that foot. 

Step 2Bring ball back up extending arms straight up and turn torso slightly outwards to the side. 

Ball figure 8’s 

Step 1In a wide stance, bend over at hip to juggle ball underneath legsKeep back flat and abs tight while switching ball between hands.  Reverse in opposite direction. 

Abs overhead to reach 

Step 1Lay with back on floor and knees bent with feet on floorWith ball in hand, lift upper body up extending arms upwards. 

Step 2Come back down to floor and back up, repeating movement concentrating on abs.   

I love the variety of workouts that can be done with a medicine ballAdd this to your gym collection and you’ll never get bored of doing the same workout again! 

For more workouts using the medicine ball, check out this  Full Body workout! 

Comment below and let me know your favorite way to use the medicine ball and if you’ll be adding this quick, 5-minute workout to your workout rotation.   

Inspire Yourself,
Amanda

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