Medicine Ball Workouts
Build power and crush your core with these low-impact med ball routines! Start with a 4-10 pound ball and gradually build up from there. But even advanced trainees will get hammered with a 10-20 pound ball if they use it the right way.
Med Ball Complex – December 2018
Workout #4 – Med Ball Complex
Perform each move for 30 seconds with little to no rest between moves:
1. 1-Leg Glute Bridge – Left Leg
2. 1-Leg Glute Bridge – Right Leg
3. Ball Roll Mountain Climber
4. Ball Roll Pushup
6. Lateral Lunge Jumps
7. Halo Slams
8. Twisting Drop ...
Slam Ball / Medicine Ball – October 2018
WORKOUT 6 – Slam Ball / Medicine Ball
Perform each move for 40 seconds of work with 20 seconds of rest between moves:
Med Ball Twisting Skater Jumps
Med Ball Halo Slams
Med Ball Lateral Lunge Jumps
Med Ball Rainbow Slams
Med Ball Drop Split Thrusters
That’s 1 round. Perform 3-5 round...
August 2019 – Med Ball & Boxing
This simple but deadly routine features 2 unique complexes: one that’s resistance-oriented and another that’s cardio-focused. You’ll need a bouncing med ball for Complex 1, though you can modify with the non-bouncing alternatives as shown in the video. Start with a 5-10 pound ball and slowly buil...
October 2019 – Sandbag
Alternate between 30 seconds of work and 30 seconds of rest for each move:
Bear Hug Squats
Clean to Press
That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.
WORKOUT 4: MED BALL BSS / MAYHEM (тежка телесна повреда)
Perform each move for 60 seconds of work with 15 seconds of rest between moves:
BSS ISO Twist + Reach- Left
BSS ISO Twist + Reach- Right
BSS Hinge to Low Trap Press- Left
BSS Hinge to Low Trap Press- Right
BSS Side to Side Slams + Level Change- Left
BSS Side to Side Slams + Level Change- Right