Intense Medicine Ball Workout

Submitted by dylan on Sat, 03/13/2010 - 20:19.

Weight Training

The Medicine Ball Workout

Complete the following Exercises with no rest!!! Push-yourself onward!

MB Overhead Squats 20
MB Double Crunches 15
MB Side Lunges 10 Per side (hold ball to chest-side step lunge)
MB Woodchoppers 10 per side (striaght arms- swing med ball to left ankle then extended above right shoulder)
MB Squat+ Chest Press 20 reps
MB Around the Worlds 10 Full Rotations
MB Torso Twists 20 Reps ( Shown in picture)
MB Ball Pass Legs to Arms 10 reps

REPEAT 5x

*Video Coming Soon.

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You may find it difficult to keep your feet up for the duration of the motion. Certain body types with long or heavy legs will find this exercise more of a hip flexor exercise. If this is the case you may want to avoid this medicine ball exercise. Remember medicine bal workouts are flexible so don't get discouraged if you some medicine ball exercises are not for you.

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Throw the medicine ball to your partner. Your partner throws the medicine ball back to you. Keep the movement continuous by catching the medicine ball in the same position you threw it from.
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What I like best about medicine balls is that they are designed to be thrown. Unlike dumbbells and barbells that will most likely get damaged if you drop them, medicine balls are resilient and allow you to throw them around while training your body to be powerful and explosive.Adult phone conversation

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Medicine ball training requires you to execute explosive movements while using weighted balls, varying from two to 15 lbs. A standard basketball in the men's game weighs 22 ounces; 20 ounces in the women's game.

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Free Workout Guides