The med ball is one of the most versatile tools in fitness, and it can be applied to any goal.
There are 5 medicine ball workouts below to suit whatever yours is—and whichever level trainee you happen to be. Incorporate them into your workouts—or use them as a guide.
Beginner Medicine Ball Workout For Fat Loss
Best for: Gym newbies or those with a lot of weight to lose.
Directions: Perform the exercises as a circuit, completing one set of each in turn and resting as needed between exercises.
Complete 5 total rounds, aiming to finish the workout as quickly as possible.
Record your total workout time. Try to beat it each time you repeat the workout.
You can perform this routine at the end of your regular weight-training workout or on its own.
| Duration | Frequency | Exercise Type | Intensity | Repetitions | Rest |
| 20-30 minutes | 1-3x per week | strength training | high intensity | varies by exercise | varies by exercise |
A1: Squat To Ball x 15 reps
Place the ball on the floor behind you and stand facing away from it with feet shoulder-width apart and toes turned slightly out. Bend your hips back and drive your knees out as you squat down to touch your butt to the ball. Keep your lower back flat and chest facing forward. Come back up to stand tall.
A2: Knee Strike x 10 reps (5 each side)
Stand in a fighting stance—legs staggered—and hold the ball (make sure it’s a soft-shell one, such as the Onnit Ballistic Medicine Ball) with both hands in front of your chest. Drive your back knee into the ball as if performing a Muay Thai knee strike, pulling the ball down to meet your knee at impact. Perform all your reps one side and then switch sides and repeat.
A3: Overhead Press x 15 reps
Hold the ball at chest level and press it straight overhead. Keep your core braced and ribcage down.
A4: Bentover Row x 15 reps
Bend your hips back so your torso is parallel to the floor. Your lower back must be flat with your core braced. Hold the ball at arm’s length and row it to your belly, squeezing your shoulder blades together at the top.
Advanced Medicine Ball Workout For Fat Loss
Best for: Well-conditioned people who want to lose the last 10 pounds.
Directions: Perform the exercises as a circuit, completing one set of each in turn and resting as needed between exercises. Set a timer and complete as many rounds as possible in 20 minutes. Record the number of rounds and try to beat it each time you repeat the workout.
A1: Burpee Thruster x 15 reps
Stand with feet shoulder-width apart and place the ball on the floor in front of you. Squat down and place your hands on the ball. Now jump your feet back to land in the top of a pushup position, balancing on the ball with your hands. If you like, you can drop your hips to the floor for a greater stretch (as shown). Jump your feet back forward, stand up, and press the ball overhead. You may add a jump at the top for a greater cardio challenge (not shown). That’s one rep.
A2: One-Armed Pushup x 10 reps (5 each side)
Get into pushup position with one hand on the ball so it’s elevated. Lower your chest toward the floor and then push up and switch the hand that’s on the ball. If you like, perform the pushups explosively so your hand rises up off the ball and you switch hands in mid air so your opposite hand lands on the ball and you lower back into the next pushup.
A3: V-Up Twist x 20 reps (10 each side)
Sit on the floor and bend your knees 45 degrees so your heels rest on the floor. Point your toes to your shins and hold the ball in front of your chest. Lean your torso back about 45 degrees and twist to one side. Tap the ball on the floor next to your hip and repeat on the opposite side.
Medicine Ball Workout For Building Strength
Best for: People competing in sports, particularly martial arts, baseball, or football.
Directions: Perform the exercises as straight sets, completing all the given sets for one move before going on to the next. You can do the routine at the beginning of any weight-training workout.
A1: Rotational Throw x 3 sets x 3 reps (each side)
Rest: 120 sec.
Get into a batter’s stance (feet staggered) and hold the ball with both hands. Twist your torso behind you (wind up) until you feel a stretch in your core and then explosively throw the ball into a wall. Allow your rear foot to pivot as needed. Pick up the ball and repeat.
B1: Reverse Overhead Throw x 3 sets x 1 rep
Rest: 120 sec.
Hold the ball with both hands and stand with feet shoulder-width apart. Bend your hips back while driving your knees apart to generate power. Explosively extend your hips, knees, and ankles at the same time, jumping up and throwing the ball high and behind you. Land and walk to the ball for the next set. Note: you may need to perform this exercise outdoors for space.
Medicine Ball Workout For Boosting Endurance
Best for: Athletes who want to build muscle endurance and conditioning.
Directions: Perform the workout twice per week for 4 weeks. Do the exercises as a circuit, completing one set of each in turn and resting as needed between exercises. Set a timer and complete as many rounds as possible in 10 minutes. In Week 2, go for 20 minutes. In Week 3, 30 minutes, then in Week 4, 40 minutes.
A1: Squat x 10 reps
Hold the ball at chest level and stand with feet shoulder-width apart and toes turned slightly out. Bend your hips back and drive your knees out as you squat down. Keep your lower back flat and chest facing forward. Come back up to stand tall.
A2: Reverse Lunge x 10 reps (each leg)
Hold the ball at your chest and step back with one leg to lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Come back up and switch legs.
A3: Deadlift x 10 reps
Hold the ball with both hands and stand with feet shoulder-width apart. Bend your hips back and drive your knees out to lower your torso until you feel a stretch in your hamstrings. Keeping your lower back flat and chest forward, push through your heels to extend your hips and stand back up with the ball.
A4: Bentover Row x 10 reps
Bend your hips back so your torso is parallel to the floor. Your lower back must be flat with your core braced. Hold the ball at arm’s length and row it to your belly, squeezing your shoulder blades together at the top.
A5: Overhead Press x 10 reps
Hold the ball at chest level and press it straight overhead. Keep your core braced and ribcage down.
A6: Chest Pass x 10 reps
Hold the ball at chest level and bend your hips back so your torso faces the floor. Keep your lower back in its natural arch. Throw the ball into the floor with palms facing each other. Catch it on the rebound (or scoop it back up immediately).
Full Body Medicine Ball Workout
Best for: Overall fitness.
Directions: Perform the exercises as a circuit, completing one set of each in turn and resting as needed between exercises. Complete 5 total rounds, aiming to finish the workout as quickly as possible.
Record your total workout time. Try to beat it each time you repeat the workout. You can perform this routine at the end of your regular weight-training workout or on its own.
A1: Jump Squat x 10 reps
Hold the ball at chest level and stand with feet shoulder-width apart and toes turned slightly out. Bend your hips back and drive your knees out as you squat down. Keep your lower back flat and chest facing forward. Go down until your thighs are parallel to the floor and then jump as high as you can. Land, reset, and continue.
A2: Overhead Slam x 15 reps
Stand with feet shoulder-width apart and hold the ball at arm’s length in front of you. Brace your core and raise the ball overhead until you feel a stretch in your abs—don’t bend backward. Slam the ball as hard as you can into the floor and catch it on the rebound (or scoop it back up immediately).
A3: Alternating Reverse Lunge x 20 reps (10 each leg)
Hold the ball at chest level (or with arms extended, for a greater challenge). Step back and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Come back up and repeat on the other side.
A4: Wall Ball x 10 reps
Stand in front of a wall holding the ball at your chest. Squat down and then come up, throw the ball at a point on a wall above you, and catch it. That’s one rep.
A5: Overhead Rotational Slam Into Lunge x 10 reps (5 each side)
Hold the ball with both hands at chest level and turn to one side. Split your stance and drop into a lunge position as you raise the ball overhead and slam it into the floor next to you.
A6: Squat x 15 reps
Hold the ball at chest level (or with arms extended, for a greater challenge). Stand with feet shoulder-width apart and toes turned slightly out. Bend your hips back and drive your knees out as you squat down. Keep your lower back flat and chest facing forward. Come back up to stand tall.
Power Up Your Medicine Ball Workouts with the New Ballistic Medicine Ball
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