BeWOW: How to Use a Medicine Ball to Shred Your Whole Body

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All you need for this week’s workout is a medicine ball and set of weights (or a weighted bar, if that’s more your style). And maybe a towel—you know, to wipe up your  buckets and buckets of sweat. You’re going to do a circuit of six exercises, with 20 reps of each exercise per set. The goal is get through the full circuit five times. And if you’ve ever tried doing a push-up with your hands on a medicine ball, then you know: It’s not going to be easy.

Happy sweating, friends!

BeWOW: The Medicine Ball Madness Workout

Repeat the circuit below five times.

20 lunge walks with overhead weight
20 single-leg rows on each side
20 medicine-ball slams
20 ab twists with medicine ball
20 squat thrusts with medicine ball
20 push-ups with medicine ball

Explanation of exercises:

Lunge walk with overhead weight: Start standing with feet together and arms pressed straight above your head with weight in hands. Step forward with the left foot into a lunge, bending knee to about 90 degrees. Return to standing, then step forward with the right foot, until your leg forms a 90 degree angle. Keep arms straight above your head the entire time, and repeat as you walk forward. If space is limited, lunge in place. 

Single-leg row: Stand with your left leg straight and your right leg lifted a few inches off the ground. Bend forward at the waist and row the weight up with your right arm keeping your hips square to the ground. Keep your waist bent and continue to row with your right arm.

Medicine-ball slam: Stand with your feet hip-distance apart. Hold the medicine ball at your chest, then raise it above your head and slam it to the ground as hard as you can. Catch the ball and repeat.

Ab twists with medicine ball: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly, holding the medicine ball away from your chest. Use your abs to twist side to side.

Squat thrust with medicine ball: With your hands on the medicine ball, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and grab the ball and stand up.

Push-up with medicine ball: Start in a high plank position with your hands on the medicine ball. Bend your elbows until your chest touches the medicine ball, then push back up into the plank position.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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