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Medicine Ball

Rotating Ball Slam

Rotating Ball Slam

A.

Start standing with feet slightly wider than hip-width apart, holding a medicine ball in both hands. Explosively press ball overhead.

B.

Immediately slam the ball on the floor diagonally to the right, following the ball with your body and ending in a low squat position with head up, chest and glutes low. Scoop the ball up and explode upward, driving the ball back overhead to begin the next rep, this time slamming the ball diagonally to the left. 

Russian Twist

Russian Twist

A.

Start in a seated position holding a medicine ball, lifting feet in the air. Lean back on sitz bones. Keeping the abs tight, twist medicine ball to the right.

B.

Switch, twisting ball to the left. That's 1 rep.

Wood Chop

Wood Chop

A.

Stand tall and hold a medicine ball with both hands at chest height. Twist torso as far as possible to the left, bringing the ball up and above left shoulder.

B.

Keeping chest up, bring the ball down all the way across body in a "chopping" motion—go slow and exhale on the way down. 

Twisting Sit-Up

Twisting Sit-Up

A.

Start sitting with knees bent and feet flat on the floor, holding a medicine ball with arms extended overhead.

B.

Engage core and lower torso down to the floor, bringing ball overhead and to left. Squeeze abs to return to start. Repeat on opposite side.

Wall Throw

Wall Throw

A.

Stand perpendicular to wall, about two to three feet away, with right hip closest to wall. Hold a medicine ball in both hands, rotating to hold it outside of left hip.

B.

Extend hips and knees to twist, throwing medicine ball toward the wall with enough power for it to rebound back. Catch the ball and use the momentum to immediately move into the second rep.

Part B - V-Up

Part B - V-Up

A.

Lie face up on floor, holding ball with both hands overhead and resting on floor. Lift arms, head, shoulders and legs off floor to start. Rise up onto tailbone (so body forms a V) and pull ball into chest. Slowly lower to start. Repeat (without lowering to floor) for 30 seconds

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part B - Slider Push-Up

Part B - Slider Push-Up

A.

Start on floor in plank with right hand on ball and left hand on floor (if you need to modify, drop to knees). Do a push-up. Roll ball to left hand, then do a push-up. Continue quickly alternating sides for 30 seconds.

Part B - Squat Arc

Part B - Squat Arc

A.

Stand with feet hip-width apart, holding ball with both hands, arms extended down. Squat and lower ball to touch floor to start. Quickly stand, pivoting on left foot and raising ball overhead and to the right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

Part A - V-Sit Twist

Part A - V-Sit Twist

A.

Sit on floor, holding ball at chest with arms bent out to sides. Shift weight onto tailbone and lift straight legs up 45 degrees to start. Rotate torso toward left, then back to center as you lift ball overhead. Lower ball to chest, then rotate torso toward right, sweeping ball diagonally overhead as you return to center. Continue alternating sides for 30 seconds.

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