I’ve long had my med ball sitting in the garage doing nothing so it was time to pull it out, dust it off and get moving with it – because summer’s coming!!! I am so looking forward to beach holidays and light dresses. I want to feel my best this summer so I’m toning up with some of these easy medicine ball home workout ideas. If you want the printable for the gym or home, make sure you’ve subscribed to our newsletter.
If you don’t have a medicine ball, you can buy them from stores like Hart Sport Australia for around $40 for a 4-6kg one. I use a 6kg medicine ball.
- Lower the medicine ball down behind your head, keeping your upper arms alongside your head.
- Extend medicine ball back to original position above the head.
- Repeat x 20.
Medicine Ball Rolling Push ups
- Start in a raised plank position and place your left hand on the med-ball.
- Go down into a push up (as low as you can go, ideally a little lower than in the picture above – see picture two below).
- Push back up and then roll the ball to the other hand.
- Repeat the pushup with your right hand on the ball.
- Repeat the exercise for 2 sets of 4. These are quite difficult if you’re not an avid push-up fan but just adjust the reps so enough that you can do it but still hate me for setting this exercise.
Thighs and Gluts
- Keeping your torso upright and your lower back in neutral lunge backward with alternate legs. 1 lunge = both sides. Repeat for 2 sets of 15 lunges.
Med-Ball Ski jumps
I love ski jumping! It’s so fun.
- Hold your medicine ball in your hand and cross one foot behind the other, leaning forward slightly. Then jump to the other foot.
- As you move you’ll feel your hands will naturally swing the ball towards the leg you land on which will help you keep your balance.
Medicine Ball Slams
These are ideally done with a sand filled medicine ball, rather than the hard type (that prevents a broken nose from the slight bounce this type of ball can give on the way up).
This requires an explosive movement to increase your heart rate and use your back muscles.
- Begin by holding the ball over your head, knees slightly bent.
- Slam the ball down to the ground as hard as you can going into a slight squat on the way down.
- Catch it on the way up, reset and repeat.
- Engage the abdominals, lift and straighten your legs holding the medicine ball upright.
- Lift your shoulder blades off the ground and use the med ball to touch your toes. Aim to bring the bottom of your ribs to your hips – this is the movement that will get you those summer abs!
- Repeat 30 times.
- Place your feet flat on the floor in front of you and extending your medicine ball above your head.
- Contract your core and sit up.
- Return to starting position and repeat 20 times.
Crunch to Full Extension
- Starting on the ground, contract your abs, lift your shoulder blades of the ground at the same time you bring your thighs to your chest and touch your toes with the medicine ball.
- Then fully extend your arms and legs, keeping your core tight and in a natural position to support your back. If your lower back raises, don’t put your legs down as low. Proper form prevents injury and works the intended muscles, so it’s important to only go as far as you can without arching your lower back.
- Repeat 10 times.
Some options to make this workout harder
- If you completed this and found it wasn’t hard enough for you, set a time frame (like 20 or 30 minutes) and try to do as many rounds as possible (AMRAP) in this time frame.
- Increase your weight
- no breaks between sets
- add some more cardio in between – e.g. 50m sprint or 20 burpees. The higher your heart rate = the more calories you burn.
The workout printable
Did you do this workout? How long did it take you?
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