Medicine Ball Interval Training
As promised, here is a full body workout routine using only bodyweight and the medicine ball! I used a 6 pound medicine ball, but you can use any weight from 2 – 10 pounds. I incorporated compounds moves, so multiple muscle groups would be used simultaneously. Mainly, I combined lower body moves with upper body moves to get the most muscle usage from each exercise.
There are 3 intervals with 3 exercises in each. After each interval, you will rest 1 minute. You can do each exercise anywhere from 45-60 seconds. Therefore, each interval will be anywhere from 2 minutes and 15 seconds to 3 minutes long. Once you finish all 3 intervals (9 exercises in all and 3 rests), you can repeat the entire workout 2-3 more times. This will give you at minimum a 30 minute work all the way to a 50 minute workout depending on how you feel!
There is a mix of high intensity with low intensity exercises, using all muscle groups either directly or indirectly. So you will be able to catch your breath during the lower intensity exercises. Set your phone next to you and put on the timer. Every time you see the seconds flip to the next minute, switch to a new exercise. After 3 exercise, rest for a minute then start the next interval.
Don’t forget to play some awesome music! The music I chose was created by my amazing friends, Mark and Jennifer! They actually met playing in this band during college. I can hear the love!
Exercise 1: Ball Slams. Hold the medicine ball with both hands and throw it down to the ground as hard as you can. Bend you knees to pick the ball back up, keeping the back in neutral position, and slam it down again. This exercise works all muscle groups–core, back, legs and arms.
Exercise 2: Sumo Squat with Bicep Curl. Place feet with toes pointing out wider than shoulder length. Hold ball using supinated grip (palms facing up). Extend the arms down toward the ground and raise hands back up toward the chest, bending at the elbows into a bicep curl. This exercise works the legs and biceps.
Exercise 3: High Knee Run with Oblique Twist. Keep you core tight and jog in place bringing each knee up toward the waist. Grip the ball in both hands and bring it toward the side where the knee is going up. Switch from side to side. This exercise works the legs, core and obliques.
Exercise 4: Reverse Lunge with Overhead Tricep Extension. Keep core tight and chest out. Bring right leg back into deep reverse lunge while holding medicine ball overhead keeping arms extended. Bending arms at the elbows, allow the ball to go slowly behind the head. Extend the arms back up into central position. Then bring the left leg back, repeating the same tricep extension. This exercise works the legs, core and triceps.
Exercise 5: Medicine Ball Skaters. Hold the medicine ball hip level in front of you, leaning torso slightly forward. Hop side to side allowing the inside leg to come back without touching the ground. Move the ball side to side at hip level toward the leg that is landing on the ground. This exercise works the legs, side glutes and core.
Exercise 6: Deadlift to Overhead Press. Keep chest out, knees slightly bent and butt back. Hold the ball in hands and bring it down along the upper thighs toward the knees in a deadlift stance. Keep back neutral and shoulders back. Never let your shoulders come forward and your back to round! Bring ball back up toward your waist and then push it overhead. This exercise works the back, hamstrings and shoulders.
Exercise 7: Jumping Squat to Overhead Ball Throw. Keep feet more than shoulder width a part, jumping several inches in the air and keeping butt back and knees soft at landing. Once landed, hold ball in hands and extend the arms overhead, releasing the ball in a subtle overhead throw. Keeping eyes on the ball, catch it and bring it back to waist level. Then repeat the jumping squat. This exercise works legs, shoulders and chest.
Exercise 8: Ball Hug with Side to Side Obliques. Place ball on chest and hug it with both hands crossing the arms. Keeping shoulders back, knees soft and core firm, bend torso several inches to the right. Return to standing position and then bend torso several inches to the left. Always keep face, chest and shoulders facing forward. This exercise works the obliques and core.
Exercise 9: Side to Side Lunges with Ball Push. Stand with legs wider than shoulder width a part and toes pointing forward. Shift bodyweight to the right leg by bending the knee and extending the left leg, pushing the butt back. Holding the ball in hands at chest level, extend arms directly forward into a chest push. Bring arms and legs back to center position and repeat side lunge on the left leg. This exercise works legs, chest and arms.
Do You Want to Lose Weight?
If you want to know more about your personal health and fitness, check out my complete beginner’s guide on how to be FEARLESSLY FIT! You can also purchase my at-home workout program that goes with this book, Fearlessly Fit at Home. I offer this book for free if you subscribe to my website!
*Consult a doctor before starting a new workout program.