Outdoors, in your living room, at the gym — a medicine Ball workout can be done wherever your goal-reaching heart desires. So, we’ve got a good one for you here. Complete the prescribed reps for this total-body routine for 3 rounds. You’ll need an 8-10 lb medicine ball and a mat. Warmed up and ready? Let’s go!
Side Lunge and Twist
Works: glutes, hamstrings, outer thigh and oblique abdominals
Make sure knees are in line with your foot on your lunge.
How it’s done: Start with your feet wider then shoulder width apart. Holding the ball, lunge to your right. Straighten up from your lunge, and twist your torso to the right. Complete 15 reps on each side.
Squat, Calf Raise and Press
Works: shoulders, quadriceps, hamstrings, calves, glutes
Form check: Sit back in your heels on the squat
How it’s done: Drop down in a squat position to begin. Next, power up into a calf raise while pressing the ball above your head. Add some cardio to this move by replacing the calf raise with a squat jump. Do 15 reps.
Skater Hops
Works: quadriceps, glutes, inner thighs
Land softly from one hop to the next.
How it’s done: Hold the medicine ball out in front of your chest, and crouch down in narrow squat. Now, take a leap to the left and land on your left leg. Your right leg should be behind and elevated. Then, take a leap to the right and land on the right leg. That’s one rep. Do 10.
Triceps Extension Squat Thrust
On that triceps extension, keep your arms in as close to your head as you can.
How it’s done: Stand up tall with medicine ball above your head. Bend at your elbows for a triceps extension, return the ball above your head, then down on the floor in front of you. Balance both hands on the ball and jump your feet out into a plank. Jump feet back in, and raise the ball back to start above your head. That’s one rep. Complete 15.
Booty and Ab Burner
Works: hips, glutes, obliques, core
Form check: Make sure you’re on a flat surface so the ball stays put!
How it’s done: Time to work your balance. Place the medicine ball next to you, just close enough to touch it on top with one foot. Find your center and breathe. Bring knee in for a side crunch and repeat. Do 10 reps and then switch sides.
Hip Bridge
Works: hamstrings, glutes, core muscles
Form Check: Make sure body is in alignment at the top of the move.
How it’s done: Lay flat on the floor with both feet balanced on the ball. Lift your hips, hold for 3 secs and release. Complete 20 reps.
Ball Climbers
Works: deltoids, hips, balance, abdominals
How it’s done: Balance both hands on the ball with your body in a plank position. Alternate driving each knee toward your chest, ideally keeping the driving foot elevated. Go as fast as you can. Make it easier by tapping each foot on the floor as you bring your knee in. Complete for a 30-second count.
Our fitness model: Donnisha Beverly is a fashion designer who is currently on a mission to run a half-marathon in all 50 states. She’s hit a dozen or more already. Follow her on Instagram @graffitidiva and check out her designs at www.madebydzynne.bigcartel.com.
All photos by Kathy Russell
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