Yo Sweaty Friend! All about that Medicine Ball for a Full Body Medicine Ball Workout 🏐
Move dat heavy ball around girl.
So sweaty friend – I remember medicine balls of my past.
I remember in high school when I was introduced to medicine balls I had no idea how powerful of a workout tool they were. Granted we only really used them for those silly passing sit up games during circuits. But my oh my have I found great use in them in my adultsh life.
They are a great way to add some extra resistance – create an uneven surface or throw your balance off just check out this full body medicine ball workout I did the other day.
Left me sore for a while lemme tell ya
All you have to do is keep your form on point and do the exercises as quickly as possible without loosing integrity in your body’s structure. Easier said than done I know
You need to complete all the moves all the way through take a 1 minute rest and start back up at the top – repeat 5 times. There ya have it finito w muscle pains galore.
Here’s the move breakdown
1/ Ball Walls
Pretty simple move.
Start in a squat- knees tracking over the toes- core engaged – ribs down. The medicine ball at chest level – think namaste hands { yup let’s get #soyogi} . Push through your heels and explode up with the ball keeping extra care not to flare the chest and loose integrity in the belly on the way up.
Do this move 10 times.
2/ Lunge & Twist
Ah the lunge & twist – one of my fave moves to get those obliques fired up yo✌.
Start w both feet together step the right foot forward keeping the pelvis tucked under to keep the core on. Making sure the glutes are workin dem thangs esp the glute of the left leg. Then twist towards the right keeping.. Make sure the twist comes from the obliques and core not from the arms twisting. Take your left leg and slowly bring it forward into a lunge on the other side and twist to the left.
Do this move 10 times on each side.
3/ Side to Side Ball Walls
This move is fun – kind of reminds me getting ready for a good sideways bump in high school gym when we played volleyball. Maybe it’s just the intense oblique work who knows.
Start in a half squat {knees 90 degrees is a half squat not a full one – if ya don’t know now ya know 🧐 } twist your body to the left with the medicine ball in hand. Use the obliques to bring moment as you throw the ball across your body. Bounce it off the wall {hence the brilliance name ball walls } and catch it on your right side. Repeat starting on the right side and that’s one rep. Make sure you don’t lose the integrity of your half squat throughout the duration.
Repeat 10 reps
4/ Uneven Weighted Squat
These are definitely difficult – the ball kept falling out of my hands as I tried to stand up. That’s the extra challenge for the core for sure.
Start in a full squat with your ribs down and a neutral spine. The medicine ball in your left hand with your elbow at 90 degrees. Push through the heels of the feet and the left hand to stand up. As you stand up press the medicine ball up overhead.
Take extra care to move with integrity and keep your core fired up throughout. Using your exhale as your movement point.
Repeat 10 reps and then do the right side 10 times.
5/ Medicine Ball Uneven Push Ups
Start in a push up position with the medicine ball under your left hand. Drop the full body down slowly keeping the elbows in close to the chest. Push back up and transfer your weight onto your hand as you roll the medicine ball over from your left hand to your right. Pu your left hand back down on the ground and transfer weight into it and bring the medicine ball under the right hand. Drop down for a push up. This is one rep. Roll the ball over to the other side to go again.
Throughout this make sure that you keep your stability in the push up. Your shoulders are engaged and not popping off the back of the body like wings.
Do 10 reps.
6/ Figure 8 Lunges
Girllll if you ever played basketball this may be your fave move. It’s the figure 8 but we add some extra resistance since the med ball is a tich heavier than a basketball.
Start standing upright and step your left foot forward into lunge. Shift the weight of the medicine ball into your right hand and then pass it from right to left underneath the left thigh. Bring the ball back to chest hight and set back with the left foot. Now step forward with the right foot. Shift the weight of the medicine ball into your left hand and then pass it from left to right underneath the right thigh. Bring the ball back to chest hight and step back with the right foot. This completes one rep.
Make sure that you are utilizing your core and powering through the steps rather than letting the ball take charge wherever it plans to go. If you find that the med ball is running the show and making you fall over – switch to a smaller ball until you gain greater stability in the move and better strength and control in the arms – the balls can be bulky so it takes time to work up to a bigger one on this move.
Do 10 reps.
7/ The Final move Side to Side Lunge Slams
Yup we are on the finale. This is a great move to get the full body movin in new ways.
Start in a lunge position w the right foot forward and the medicine ball on the inside of the right foot. Pick the ball up, pivot on your toes as you bring the medicine ball around and overhead. Pivot all the way around so that you are lunging toward the back of the room left foot forward and slam the ball on the inside fo the left foot. Pick the ball back up and pivot as you bring the ball overhead. Come back to your original lunge with the right foot facing forward and slam the ball down on the inside of the right foot. Dats one rep.
Much like the last move if you feel yourself loosing your ability to stay low in the lunge and controlled with the overhead windmill of the medicine ball switch to a smaller ball for now – ain’t no shame in that game. The goal is always to keep it interesting and different but safe.
Do 10 reps.
Now rest for a full minute girlfriend – then hop on back to the beginning and repeat this full body medicine ball workout 5 times.
Remember to stop if you feel yourself loosing integrity in the moves. I know this is something that people say but often it falls on def ears or people don’t actually know that is meant by that.
Here’s what I mean:
If you find yourself falling over, loosing balance or ditching any of the form ques I mention in the description of the moves – danger will robinson danger. Grab yourself fa lighter weight or quit doing the moves! Ain’t no shame in that game girl fo realz. I’d rather you were all #movementninja for a long arse time than you incur yourself. Medicine ball workouts seem to be easy but the balls are awkward and heavier than we realize once our body is put into a one sided position. Well with that word of advice I say
Get your #movementninja on and jump around girlfriend.
This can totes be used as a warm up or a full on workout routine – honour where your body is at right now girl & go on….
Grab a mat and get movin
I’ll catch ya next time
💦 Sweat & Radiance
Feel free to save this pic or pin it for easy access to all of these Medicine Ball Workout moves gurllll.
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