One medicine ball. Five moves. 22 minutes. That’s the equation for a killer total body workout that will leave you sweaty, satisfied, and a good kind of sore.
Medicine balls offer a great alternative to dumbbells. They prepare your body for realistic motions because you’re not fixed to a single plane of movement. You can add throwing, swinging, and rotational movements whenever possible.
Do each exercise for 1 minute and rest for 30 seconds. Do three of these intervals and immediately start the next exercise after you finish the last 30-second rest.
1) Forward Lunge with Arc
Hold the ball overhead and lowering it the right side of your body (to about shoulder height) while the right leg lunges forward. As you push back and switch legs, arc the ball over your head so that when you lunge forward with the left foot the ball lowers to the left side of your body. Keep alternating.
2) Overhead Slam
Stand with your feet shoulder-width apart, and knees slightly bent. Lift the medicine ball overhead with both hands, bend at the hips, and slam the ball on the ground directly in front of you. Keep slamming at a high speed for the full minute.
3) Rolling Push-Up
Get into plank position with your right hand on top of the medicine ball and your left hand on the floor. Lower into a push-up until your chest is as close to the floor as possible. Press back up to plank and then roll the ball across to the left. Place your right hand on the floor and your left hand on top of the ball and do another push-up. Keep alternating.
4) Russian Twists
Start seated with your knees bent and feet flat on the floor, holding a medicine ball with both hands in front of your chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. Slowly twist the torso to the left and bring the medicine beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
5) Plank To Chair Squat
Start standing with the ball at your chest. Squat down, place the ball on the floor, and quickly jump your feet back into plank position with your hands on top of the ball. Then, jump your feet back and stand up into a squat position. End the rep by pressing the ball overhead.