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The Fitness Zone

Medicine Ball Workout
April 23, 2015 | by Jason Fleming

Have you ever wanted to be able to throw a basketball as hard as possible? Maybe pick up a bag of concrete, raise it above your head and slam it into the ground with ease? Or are you sick of not being able to have enough power to throw your neighbour’s kid’s soccer ball back over the fence? Well if you have, maybe you could purchase one of these handy weighted Medicine Balls to include in your resistance training session.

Some research has shown that a 30-minute high intensity medicine ball session can burn between 200 and 320 calories.

Here is a list of exercises which you could include in a 30 minute circuit. All you need is a durable surface, a solid wall and a medicine ball with which weight you are comfortable raising above your head.

Perform the following exercises for 45 seconds each with a 15 second rest in between (dependant on your fitness, take longer if you NEED to). Repeat three times!

1.  MB Slams - Holding the medicine ball with two hands, feet under hips and your abs braced, lift the medicine ball above your head before forcing the weight of the ball into the ground. Bend your knees to pick the ball back up and repeat.

2.  MB Wall Throws - Holding the Medicine Ball with two hands, brace your core as you chest pass the ball up onto a wall that is directly in front of you. The aim is to catch the ball at the bottom of the movement, so squat down with your knees tracking over your toes. Once you have caught the ball at the bottom, drive up through your heels activating your glutes and repeat the move.

3.  MB Squat Press - With your feet planted just outside of your hips, holding the Medicine Ball with two hand at chest height, squat down with your core braced and as you rise, driving up through your heels, drive the Medicine Ball overhead and extend your arms to the roof. Return the ball back to chest height and repeat.

4.  MB Lunge Rotations - While performing walking lunges, add in a Medicine ball holding it with two hands and rotating the ball across the body with each lunge. The Medicine Ball is always on the opposite side of the leading leg that is lunging.

5.  MB sit up - When performing a sit up, add intensity by holding a Medicine Ball with two hands close to your chest.

6. MB Push up - If you are looking for a way to progress your usually push ups. With a Medicine Ball, place it under one hand with the other hand on the ground, perform our push up but note you will have to brace your core a little stronger.

If you or your client have never used a Medicine Ball before, start off with a lighter weight ball and progress as you feel your muscles getting stronger and more used to the movements. Using a Medicine Ball is very different to using weights in the gym, the moves can be very dynamic and require the use of co-ordination also! 


Lead Fitness Coach

This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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