Strength Training at Home: 7 Full Body Medicine Ball Workouts


7 Full Body Medicine Ball Workouts | Working out with a medicine ball is a great core workout for those who want a flat stomach, but it can also work other muscle groups, including your abs, arms, glutes, and legs. If you're looking for beginner medicine ball workouts for men and for women, you can stream these fat burning videos at home! They include a mix of strength training, cardio, and HIIT, helping you burn calories while also tightening and toning your muscles!

When you think of medicine balls, do visions of high school gym glass pop into your head? While many of us remember the rather scary medicine balls from our youths, today’s medicine balls are one of the most fun and versatile pieces of exercises equipment you can use! Medicine ball workouts work your entire body, engaging your core and toning your upper and lower body. You can add a medicine ball to the workouts you already do, or try medicine ball exercises like ball slams and tosses. There’s no lack of variety when it comes to medicine ball workouts. Check out our favourites below!

What is a Medicine Ball?

A medicine ball is a weighted ball that’s used in strength training and aerobic/anaerobic exercise, as well as rehabilitation. They come in one pound increments, so you can use different weights for different exercises, plus they’re available in a range of textures. Medicine balls are one of the most versatile pieces of exercise equipment and can be used to tone almost any part of your body. They can also be used seated, standing or lying down. Medicine balls are a great tool for building strength, balance, stability and coordination, and you can easily integrate them into exercises you’re already doing!

What are Medicine Ball Workouts Good For?

One of the reasons medicine balls are so popular is because they can be used for strengthening your entire body. They’re particularly useful for explosive movements, and exercises like ball slams (where you slam a medicine ball into the ground as hard as possible) are a great way to get rid of stress.

Although medicine ball workouts are excellent for toning your entire body, they’re especially amazing for your core. They engage and strengthen your core regardless of the primary muscle group being targeted, and improve your stability and coordination. Medicine ball exercises ensure you get a full body workout, which means you burn more calories and improve your overall fitness!

7 Full Body Medicine Ball Workouts

Medicine Ball Abs Defined – Best Way to a Flat Stomach | shortcircuits_fitness

This challenging medicine ball workout combines core and cardio to really work and define your abs. You’ll do 10 exercises with a 45/15 interval, and you’ll start with a warmup! She uses an 8lb medicine ball, but use whatever weight you’re comfortable with! You’ll do moves like standing rotations, walk out burpees, Russian twists and stand up paddling. Get ready to feel the burn!

Medicine Ball Workout for Abs, Arms and Lower Body | Holly Soto

This medicine ball workout targets your entire body, from your arms and legs to your core and glutes. Use a lighter weight for mobility and toning, or a heavier weight to build muscle and power. The exercises include weighted sit-ups, single deadlifts, squats, wall balls, and more. Along with upping your strength, these exercises are also great for coordination, balance and stability!

10-Min Beginner Abs & Core Medicine Ball Workout | GymRa

If you’re just starting out with medicine ball workouts, this 10-minute beginner routine will be perfect for you! You’ll build a flat stomach, firm abs and a strong core with this quick, yet effective workout! This workout includes exercises like leg thrusts, alternating leg jackknives, crunch-trust-twists and more!

Ariel’s Medicine Ball Workout: 30 Minutes | Qinetic Live

For this workout, you’ll need an 8 or 10lb medicine ball for a 30 minute full body workout. Get ready to work every inch of your body with moves like deep lunge twists, high knees, and ball tosses. The moves take a lot of control, and will work your coordination as well as build strength and cardio. It’s a well-rounded workout that’s sure to make you fit and toned!

Medicine Ball HIIT Workout | Full Body HIIT | Heather Robertson

With six different medicine ball exercises, you’re going to burn some serious calories with this workout. It’s a full body HIIT routine, and you’ll do three rounds total! You’ll do a series of exercises including toe taps, ball crunches and dead bugs, for 30 seconds on, 10 seconds off. She uses a 12lb medicine ball for this routine, but feel free to use the weight that works for you!

Medicine Ball Workout: 7 Exercises to Flatten and Strengthen Your Core | Autumn Calabrese 

This killer workout will work your core muscles like crazy! With exercises like oblique twist press ups, squat curl presses, and mountain climbers, this medicine ball workout will tone your core and entire body! Your abdominals will get torched and all you need is one piece of equipment! She uses a 4lb medicine ball for this one!

10 or 20-Minute Medicine Ball Interval Circuit Workout (Full Body) | Nicole Pearce

This routine is filled with five killer exercises that you can go through two or four times for an amazing full body workout. You’ll do 45 seconds of work and 15 seconds of rest, with exercises including jump lunge twists, lateral burpees, squat slams, soccer drill taps and V-up spreads. You’ll love this combination of moves that works your arms, abs, core and legs!

Medicine ball workouts are a great way to strengthen and tone your entire body! They’re fun and versatile, and are great routines to do if you want to switch up your workouts. Try these routines and get ready to see your body transform!

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