A medicine ball is like the kale of gym equipment—you know it’s good for you, but you’ve got no clue what to do with it. If that hits home, then good news: Trainer Tatiana Lampa shares 23 different medicine ball exercises below that are perfect for challenging your entire body.
Time: 18 to 25 minutes
Equipment: 3 to 6 kilo medicine ball
Good for: Total body
Instructions: Choose six moves below. Do as many reps as you can for 45 seconds, then take 15 seconds of rest. Repeat that three to four times. Then continue to the next move.
Kneeling Medicine Ball Slam
How to: Get into a lunge position with your left leg in front of your right. Grab a medicine ball, and hold it above your head. Forcefully slam the ball toward the outside of your left leg as hard as you can. Pick the ball up and repeat. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
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Lunge With Medicine Ball Pass
How to: Standing in a wide split stance, hold the ball at your chest. Bend both knees to lower into a lunge, moving the ball to the inside of your front leg then quickly passing it under your leg from hand to hand. Pass the ball back over the leg as you straighten your legs. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
Bent-Over Medicine Ball Row
How to: Grab a medicine ball and stand with your feet shoulder-width apart, knees slightly bent. Bend over from the hips until your back forms a 45-degree angle with the floor. Pull the medicine ball up, squeezing your shoulder blades together. Pause, then lower the weights. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
Medicine Ball Bicycle Twist
How to: Lie on your back with your knees bent. Hold a medicine ball directly above your chest. Curl your upper body, and at the top of the crunch rotate your torso so that your left elbow meets your right knee. Extend your left leg at the same time, as if you’re pedaling. Return to start and repeat on the other side. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
Medicine Ball Burpee Squat Thrust
How to: Start by standing upright, feet hip-distance apart, medicine ball in your hands. Drop down and push the medicine ball into the ground as you shoot your legs back. From here, quickly jump your feet to meet the ball, landing in a squat position. As you stand up, thrust your hips forward and bring the medicine ball back to the starting point. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
Romanian Deadlift With Medicine Ball
How to: Hold a medicine ball at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Brace your core. Without changing the bend in your knees, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then squeeze your glutes and raise your torso back to starting position. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
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Deadlift With Medicine Ball
How to: Hold your medicine ball at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Brace your core. Bend your knees, bend at your hips, and lower until your thighs are almost parallel to the floor. Pause, then squeeze your glutes and raise your torso back to starting position. That’s one rep. Do as many reps as you can in 45 seconds, then take 15 seconds rest.
High Knee With Medicine Ball
How to: Hold a medicine ball in front of your chest. Keeping your core tight and chest tall, hop your right knee up so high that it touches the medicine ball. Return to start and then hop your left knee up. Continue alternating for 45 seconds, then take 15 seconds of rest.
Knee Drive With Medicine Ball
How to: Start with your right leg firmly on the ground, and your left leg placed behind you, with your toes balancing on the ground. Hold the medicine ball out in front of you, so it almost forms a straight line with your back leg. Drive your left leg up and bring the medicine ball down to meet it. Repeat this movement for 45 seconds, then take 15 seconds of rest.
Medicine Ball Mountain Climber
How to: Get in a pushup position with the medicine ball underneath your hands. Your body should form a straight line from your head to your ankles. Keeping your core tight and back flat, bend your right knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your left leg. Continue alternating for 45 seconds, then take 15 seconds of rest.
Pistol Squat With Medicine Ball
How to: Stand on one leg. The other should be bent, with your foot in line with your opposite knee. Hold a medicine ball in front of your chest. Extend your bent leg and press the ball in front of you as your lower your body down as far as you can go. Driving through your left heel, stand up and bring the ball back to your chest. Continue alternating for 45 seconds, then take 15 seconds of rest. Repeat on the other side.
Plank With Medicine Ball Tap
How to: Hold the top of a pushup position, palms directly below shoulders, legs shoulder-width apart straight out behind you, spine neutral, and abs and glutes engaged. Place the medicine ball in front of you. While keeping your body still, tap the ball with your right hand. Return to start. Then tap the ball with your left hand. Continue alternating for 45 seconds, then take 15 seconds of rest.
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Pushup With Medicine Ball Shuffle
How to: Come down into the top of a pushup position, placing one hand on top of the medicine ball. Do a lopsided pushup, then roll the ball from one hand to the other. Repeat on the other side. Continue alternating for 45 seconds, then take 15 seconds of rest.
Pushup With Medicine Ball
How to: Place the medicine ball under one hand, and place your knees on the ground. Make sure, when you’re upright, your body is in a straight line. Slowly bend your elbows and lower your body down. Once your left arm is at a 90-degree angle, return to start. Continue for 45 seconds, then take 15 seconds of rest. Repeat on the other side.
Russian Twist With Medicine Ball
How to: Sit on the floor with your knees bent and your feet in the air, parallel to the ground. Hold a medicine ball in front of your chest. Lean back so your torso is at a 45-degree angle to the floor. Brace your core and rotate to the right as far as you can. Pause, then reverse your movement and twist all the way back to the left as far as you can. That’s one rep. Do as many as you can in 45 seconds, then take 15 seconds of rest.
Situp With Medicine Ball
How to: Lie faceup on the floor with your knees bent and feet flat. Hold a medicine ball in both hands, in front of your chest. Raise your torso to a sitting position. Slowly lower your torso to the starting point. That’s one rep. Do as many as you can in 45 seconds, then take 15 seconds of rest.
Situp With Medicine Ball Pass
How to: Lie faceup on the floor. Hold a medicine ball between your hands. Bring your knees into your chest, shins parallel to the ground. At the same time, lift your torso and bring your arms overhead and toward your legs. Place the medicine ball on your shins. Pause, then lower torso to the ground while balancing the ball on your shins. Then rise back up, and grab the ball. That’s one rep. Do as many as you can in 45 seconds, then take 15 seconds of rest.
Situp With Medicine Ball Reach
How to: Lie on your back, and bring your legs into the air, creating a 90-degree angle with the ground. Hold a medicine ball above your head. Lift your shoulders off the ground, and reach the ball toward your feet. Do as many as you can in 45 seconds, then take 15 seconds of rest.
Situp To Medicine Ball Press
How to: Lie faceup on the floor with your knees bent and feet flat. Hold a medicine ball in both hands, in front of your chest. Raise your torso to a sitting position, then extend the medicine ball over your head. Slowly lower it back down, and then lower your torso to the starting point. That’s one rep. Do as many as you can in 45 seconds, then take 15 seconds of rest.
Skater With Medicine Ball
How to: Hold a medicine ball in front of your chest, and stand with both feet flat on the floor. Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Keep the medicine ball in front of your chest. Then repeat in the other direction. Keep alternating for 45 seconds, then take 15 seconds of rest.
Squat Jump With Medicine Ball
How to: Stand with your feet hip-width apart, toes forward, with your hands in front of your chest. Bend your knees, then explosively jump as high as you can. Land softly on the balls of your feet and immediately lower into your next squat. Continue for 45 seconds, then take 15 seconds of rest.
V-Up With Medicine Ball
How to: Lie faceup on the floor with your legs and arms straight. Hold a medicine ball in your hands. In one movement, lift your torso and legs as if you’re trying to touch your toes. Lower your body back down. That’s one rep. Do as many as you can for 45 seconds, then take 15 seconds of rest.
Single-Leg Hip Bridge
How to: Lie on your back with your arms out to the side, knees bent, and feet hip-width apart. Place a medicine ball under one foot and, keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep. Do as many as you can for 45 seconds, then take 15 seconds of rest. Repeat on the other side.
This article was originally published on www.womenshealthmag.com
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