5 Step, Full-Body Medicine Ball Workout

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This 5-step full-body workout created by iGnite founder Neissa Springmann uses only a medicine ball.  Complete the 5-exercise series 2-3 times (depending on your fitness level), resting 20-30 seconds between each exercise.  Feel free to use a lower weight medicine ball that is appropriate for your personal strength level.

If you prefer written instructions to watching a video, we’ve written up the entire workout for you here:

First, be sure to warm up for 3-5 minutes. Good warm up options are:

  • brisk power walk
  • jumping jacks
  • march in place

Exercise 1: Overhead Knee Tap

  • Reach high above your head with the medicine ball, engaging the glutes and the core, and lift one knee and bring the medicine ball down to tap the knee.  Then lift the ball back up above your head and place the foot back on the ground.  Stay tall and be sure not to round your back.
  • For those with sensitive shoulders:  hold the medicine ball in front of you and bring your knees up to touch the medicine ball.
  • Continue alternating legs and complete 20 reps.

~ Rest 20-30 seconds ~

Screen Shot 2014-01-10 at 1.40.55 PMExercise 2: Squat to Chest Pass

  • Stand a 4-5 feet away from a wall or column (adjust distance according to your comfort level). Holding the medicine ball, squat down with your weight in your heels so that your glutes and quads are activated, pulling in your belly button.  On your way back up to standing, toss the ball against the wall straight in front of you with power so that it bounces back straight to you.  Absorb the ball as you catch it while squatting back down.
  • Complete 20 reps.

~ Rest 20-30 seconds ~

Exercise 3: Jumping Jack to Military Press

  • Starting with holding the medicine ball at your chest, complete a jumping jack, pressing the ball above your head each time you jump your legs out.
  • Low-impact version: Instead of jumping legs out and in, simply alternate stepping legs out and in while pressing the ball above your head.
  • If you have sensitive shoulders: hold the medicine ball at your chest while completing the jumping jack.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 4: Sumo Squat to High Toss

  • Step your legs out into a wide “sumo squat,” pointing your toes out away from your body at  a 45 degree angle.  Squat nice and deep, and as you rise back up, toss the ball as high as you can against the wall.  As soon as the ball comes back to you, squat and absorb the catch.   If necessary, slow down the exercise to maintain good form.
  • Complete 20 reps.

 ~ Rest 20-30 seconds ~

Exercise 5: Kneeling Overhead Tricep Toss

  • On your knees and relatively close to a wall, firm your glutes and tighten your core by pulling in your belly button. Lift the ball above your head and bend your elbows to a 90 degree angle, keeping the elbows pulled in close to your ears.  Toss the ball against the wall and catch it, keeping your lower body and core still and activated.
  • Complete 20 reps.

 

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7 thoughts on “5 Step, Full-Body Medicine Ball Workout

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