Medicine ball routine

KellyUVA
KellyUVA Posts: 255 Member
in Fitness and Exercise
Hi - We recently added some medicine balls to our home gym, but I am not quite sure how to incorporate them into my workouts. Does anyone have any suggestions for a medicine ball workout?

Thanks!

Kelly

Replies

  • jimmie65
    jimmie65 Posts: 655 Member
    Slams.
    Wall throws.
    Side throws.
    Over the head throws.
    Squats.
    Lunges.
    Toss and catch.
    Russian twists.
    Push-ups on the medicine ball.
    Crunches

    If you're working out with someone:
    Stand back to back and pass each the other the ball on either side.
    Crunch with the ball and then throw it at your partner, who then throws it back at the bottom of your crunch.
    Hot potato (toss the ball back and forth, minimizing the time you hold the ball).

    This should get you started. :)
  • dillydally123
    dillydally123 Posts: 139 Member
    to the google machine batman!
  • paleojoe
    paleojoe Posts: 442 Member
    I call it the MedBall (medicine ball) 5/10 (5 moves 10 repitions) for 5 rounds.
    While holding the medicine ball in both hands you...

    1. Squat then press the ball overhead.

    2. Perform a vertical "chop" (12 to 6)... picture a clock.

    3. Single leg lunge (5 per side).

    4. Perform a diagonal "chop", 5 per side (10 to 4 then 2 to 8)... again, picture a clock.

    5. Mountain climber (ball on floor, both hands on ball, feet on floor with body in a straight line ((push-up position)). Bring knee to chest then back to floor - 5 per side.

    The above list comprises 1 round... complete 5 rounds.
  • KellyUVA
    KellyUVA Posts: 255 Member
    I call it the MedBall (medicine ball) 5/10 (5 moves 10 repitions) for 5 rounds.
    While holding the medicine ball in both hands you...

    1. Squat then press the ball overhead.

    2. Perform a vertical "chop" (12 to 6)... picture a clock.

    3. Single leg lunge (5 per side).

    4. Perform a diagonal "chop", 5 per side (10 to 4 then 2 to 8)... again, picture a clock.

    5. Mountain climber (ball on floor, both hands on ball, feet on floor with body in a straight line ((push-up position)). Bring knee to chest then back to floor - 5 per side.

    The above list comprises 1 round... complete 5 rounds.

    Thanks, this looks great! How do you log this activity? MFP doesn't have a lot of options.
  • paleojoe
    paleojoe Posts: 442 Member
    I usually go with circuit training... and then enter how long it took. I think that gives a pretty good ballpark.
  • paleojoe
    paleojoe Posts: 442 Member
    As you get stronger and fitter... you can add moves and reps... get a little funky with it!
  • ToBeCountry
    ToBeCountry Posts: 81 Member
    I call it the MedBall (medicine ball) 5/10 (5 moves 10 repitions) for 5 rounds.
    While holding the medicine ball in both hands you...

    1. Squat then press the ball overhead.

    2. Perform a vertical "chop" (12 to 6)... picture a clock.

    3. Single leg lunge (5 per side).

    4. Perform a diagonal "chop", 5 per side (10 to 4 then 2 to 8)... again, picture a clock.

    5. Mountain climber (ball on floor, both hands on ball, feet on floor with body in a straight line ((push-up position)). Bring knee to chest then back to floor - 5 per side.

    The above list comprises 1 round... complete 5 rounds.

    Very helpful.
  • greggill65
    greggill65 Posts: 2 Member
    I like the Tar Heels workout (The Medicine Ball 200). 20 reps of each:
    1. Big Circles
    2. Woodchopper
    3. Standing Russian Twist
    4. Squat to Press
    5. Medicine Ball Situp
    6. Rocky Solo
    7. Toe Touch
    8. 45-Degree Twist
    9. Suitcase Crunch
    10. Diagonal Crunch

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