Medicine Ball Workouts
In our last blog, we did some basic yoga workouts. This time let’s work with our medicine balls again.
Remember that your form is more important than trying to work out with a heavier ball.
Squat Thrust – Stand upright with your feet hip-distance apart and a medicine ball in both
hands in front of you.
Drop down and push the ball into the ground as you kick both legs out behind you.
Quickly pull your feet back to the ball, landing in a squat position. As you stand back up, shove your hips forward and bring the ball back to the starting position. That’s one repetition.
Do as many reps as you can in 45 seconds, then take a 15-second rest.
Deadlift – Stand with your feet hip-width apart and your knees slightly bent. Hold a medicine ball in front of you in both hands with your arms straight down in front of you so the ball is
Squeeze your abs to brace your core. Without moving your knees, bend at the hips and lower your torso until it’s parallel with the floor. Hold for a second, then squeeze your butt and return to starting position (still with knees bent).
That’s one repetition. Do as many reps as you can in 45 seconds, then take a 15-second rest.
High Knee – Stand upright with a medicine ball in both your hands at chest height. Squeeze your abs and keep your back straight. Hop one knee upwards until it touches the ball,
then return and hop with the other knee.
That is one repetition. Do as many reps as you can in 45 seconds, then take a 15-second rest.
Knee Drive – Stand with your left leg stretched out behind you, toes to the floor. Balance on your right leg. Hold the medicine ball in front of you with both hands and stretch it out and upwards so it’s forming a straight line with the back leg.
Drive your left leg up and forwards and bring the medicine ball down to meet your knee.
This is one repetition. Do as many reps as you can for 45 seconds, then take a 15-second rest before working the right leg.
Mountain Climber – Get into a push-up position with the medicine ball underneath your outstretched hands. Your body should be in a straight line from your head to your ankles. Squeeze your abs and keep your back flat. Bend your right knee and raise it
toward your chest.
Return to starting position and repeat the movement with your left leg. Balance on the
medicine ball as if you’re running in place. Keep alternating legs for 45 seconds, then take a 15-second rest.
Pistol Squat – Stand on one leg. Bend the other leg and keep that foot level with the opposite knee.
Hold the medicine ball in both hands tight to your chest. Stretch your bent leg forward until it’s straight and push the ball out in front of you until your arms are straight as well.
Lower your body into a squat as deep as you can on one leg. Drive through your heel to stand back up, bringing the ball back to your chest and your leg back to a bent position. This is one repetition.
Do as many reps as you can in 45 seconds, then take a 15-second rest before working the other leg.
In our next blog, we’ll use our fitness sliders to work out.
Stay safe, Stay healthy
A J Paul