The Medicine Ball Workout

by Rachelle on January 24, 2013

Have you tried working out with a medicine ball?  For less than $30 you can purchase a 4 to 8 pound medicine ball to use for an at home, full-body workout that will quickly trim and tone your entire body!  This five step medicine ball workout mixes cardio and strength training to tighten your tummy and sculpt your entire body!

Try adding this workout to your exercise routine a couple of times a week.  Adding new moves and trying different exercises not only keeps you from getting bored with your workout, it also decreases the plateauing that often happens when you do the same type of workout over and over.  Your body needs new physical challenges to continue to improve.


The Workout

Complete this circuit two to three times while focusing on your core during each move.  Rest for 30 seconds or less between exercises.


Medicine Ball Slam

Stand with your feet slightly wider than shoulder width apart with your knees slightly bent.  Raise your arms over your head bending your elbows so you are holding the medicine ball behind your head.  Hold your core tight and slam the ball on the ground in front of you while you lower your body by bending at the knees into a squat position.  Keeping your back straight and core tight, repeat this move 20 times.


Cross Chop

Stand with your feet slightly wider than shoulder width apart holding the medicine ball at your chest. Brace your abs in tight and twist your torso to the left.  Pivot your right heel off the floor and bring the ball up over your left shoulder.  Quickly “chop” the ball down and across your right thigh lunging as you pivot your left heel off the floor.  Do 15 reps in a row on that side then switch to the other side and repeat for 15 reps.



Lie face-up on the floor, holding the medicine ball over head, keeping arms straight over head and legs straight.  Tighten your core, then simultaneously lift your torso and left leg as you bring the ball toward the outside of your left foot.  Lower your body back to the starting position and repeat on the right side.  Repeat this move 20 times on each side.



Stand while holding the ball with both hands at your chest.  Toss the ball slightly in front of you, then step forward with your left foot, lower into a lunge, and catch the ball at the bottom of the lunge.  Push back up to the starting position and repeat on the right side.  Continue this move for 20 reps.


Side-to-Side Slam

Sit on the floor with your knees bent and feet flat on the floor while hold the ball at your chest.  Brace your abs in tight and lift your legs so they’re almost making a 90-degree angle.  Rotate your torso to the left and tap the ball on the floor just outside of your left hip.  Rotate back to the center pulling the ball back into your chest.  Then rotate your torso to the right tapping the ball on the floor just outside of your right hip.  That’s one rep.  Continue for a total of 20 reps.


I hope you enjoy this fun and challenging new workout!  This year, get inspired to try something different!  Get out of your exercise comfort zone!  You may find a new exercise that you love!



Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234

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