The Sweaty and Shaky Medicine Ball Workout

Last week I taught my Thursday 6am Circuit class with only one piece of equipment:  a medicine ball.  Technically we used mats too, but those aren’t REALLY necessary.  As I posted on Facebook after class, medicine balls are so underrated I think!  When it comes to medicine balls, you really do get a lot of bang for your buck.  Here are some reasons why I promote incorporating medicine balls into your workouts:

  • Provides an effective core workout
  • Adds some variety to an exercise routine that’s getting “standard” or “boring”
  • Simple way to add more weight and stabilization to regular body weight moves
  • Cost effective for at home workouts
  • Not bulky, aka very easy to travel with
  • Amps up power moves, plyometrics, and those cardio blasts I love to throw into my workouts

If you are thinking about what your weekly workouts are going to be this week, I recommend trying out some medicine ball moves!  I seriously kicked my bum last week when I taught class with the medicine ball.  A workout definitely worth sharing, so here you go!

The Sweaty and Shaky Medicine Ball Workout

Each “round” in this medicine ball workout consists of two strength moves, one core move, and a cardio Tabata (20 seconds on/10 seconds off for a total of 8 rounds, or 4 minutes total).  For this workout, you will do the strength moves twice each (Move 1, Move 2, Move 1, Move 2) in a superset format, then do 1 round of the core exercise, and 1 round of the Tabata (alternating between the 2 moves provided). 

I promise you’ll be sweating and shaking by the end!

Round 1

  • Strength Move 1:  Alternating front lunges with oblique twists, 10 each side
  • Strength Move 2:  Staggered Pushups (pictured above), 10 each side
  • Core Move:  Ab Sitbacks, 3 sets of 10
  • Cardio Tabata Move 1:  Jack feet with front press arms
  • Cardio Tabata Move 2:  Squat jumps

Round 2

  • Strength Move 1:  Woodchop Squats, 10 each side
  • Strength Move 2:  Medicine Ball Slams, 30 seconds
  • Core Move:  Straight leg crunches, 3 sets of 10
  • Cardio Tabata Move 1:  Shuffle touchdowns
  • Cardio Tabata Move 2:  Oblique twist jumps

Round 3

  • Strength Move 1:  Calf Raises + Overhead triceps extensions, 15 reps
  • Strength Move 2:  Side lunge with knee lift and overhead press, 10 each side
  • Core Move:  Seated oblique twists, 3 sets of 10
  • Cardio Tabata Move 1:   Mountain climbers
  • Cardio Tabata Move 2:   Quick feet

Round 4

  • Strength Move 1:  Ball Halo + Bicep Curls, 10 halos + 2 sets of 10 bicep curls each side
  • Strength Move 2:  Weighted supermans (need a lighter ball for these), 10 reps
  • Core Move:  Lower body trunk rotation
  • Cardio Tabata Move 1:   Speed skaters
  • Cardio Tabata Move 2:   High knees

As always if you have any questions about what any of these moves are, or how to do them with a medicine ball, please ask!

Oh, and if you are looking for some new tunes, this is the VERY RANDOM playlist I put together for last week and will probably use again this week.  The theme is no theme.  😉

I’m planning on doing a “Soundtrack” themed playlist soon — songs from movies and/or tv!  Would love some suggestions!

Do you guys use medicine balls in your workouts?  What’s your favorite piece of at home workout equipment?  If you took my class last week, what did you think of this workout?  Any requests for the Soundtrack themed playlist coming soon?

Have a great Sunday and enjoy the rest of your weekend!

6 thoughts on “The Sweaty and Shaky Medicine Ball Workout

  1. I have to say I loved the random playlist…and the new kesha song was the best way to start the workout! I’m wondering if I should buy bret a medicine ball for christmas to help with his at-home workouts…


  2. Pingback: Weekly Workouts | Fitness & Feta

  3. We were in the car yesterday and Tyler was all “hey, this song is new from Ke$ha” and I was all “yup, I know all the words already” BOOM!
    Also, I had to last minute sub today so I printed out this workout for a quick reference in case I couldn’t think of anything…it was a great last-minute saver! 🙂


  4. Pingback: Tabata Interval Circuit « onlyhalfcrazy

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