A medicine ball isn’t only good for a spot of end-of-session core work; used correctly it can provide an intense workout for your whole body. Get the ball rolling and try this full-body medicine ball workout for men from online PT Luke Grainger…
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How to do this full-body medicine ball workout for men:
- Exercises 1a to 1d are warm-up exercises. They are to be done back to back with no rest between the four exercises.
- Do 10 reps of each and repeat the round three times.
- Exercises 2a to 2c and 3a to 3c are working sets. Again, these are to be done back to back with no rest between each of the three exercises.
- Complete 10 reps of each and repeat three to five times.
Medicine Ball Warm-Up
1a. Twist
Areas worked: internal and external obliques, quadratus lumborum (QL), erector spinae, lats
- Stand tall with soft knees, holding the ball in front of you.
- Twist from side to side, keeping your eyes on the ball and allowing your ankles to go with the movement.
1b. Chop
Areas worked: delts, internal and external obliques, traps, pecs, lats
- Begin with the ball up in the air on your right-hand side.
- Chop it down to your left while bending your legs, turning your shoulders and allowing your lower body to go with the movement.
- Immediately return to the start position and go again.
- Once you’ve completed 10 reps, switch sides and go again.
1c. Reverse Lunge with Overhead Reach
Areas worked: quads, hamstrings, calves, glutes, core, delts, traps, lats
- With the ball at chest height, step back into a deep reverse lunge while stretching your arms up and over your head.
- Return to the start position and go on the other leg.
1d. Figure of 8
Areas worked: abs, obliques, QL, erectors
- Sit on the ground with your legs bent, feet apart and the med ball in both hands.
- Leaning back slightly and keeping your feet from touching the ground, pass the ball in a figure of eight around, under and over each leg. That’s one rep.
Full-Body Medicine Ball Workout For Men
2a. Plyometric Split Squat with Twist
Areas worked: quads, hamstrings, calves, glutes, core, biceps, lats
- Begin with your right leg bent behind you, your left leg bent in front and the med ball held to your left.
- Drive up explosively through both legs and while in the air switch both feet over and twist the ball to your right side.
- Land, then reverse the movement, finishing with your left leg in front of you and the ball to your left.
2b. Wall Ball
Areas worked: quads, hamstrings, calves, glutes, core, delts, traps, lats, triceps
- Choose a spot on the wall approximately 6-10ft above you.
- Stand a little way back and squat down with the ball held at your chest.
- Keeping good posture through your spine, the moment your elbows touch your knees drive up explosively through your heels and throw the ball in the air at your chosen spot.
- Catch the ball through soft knees and immediately go into the next rep.
- Avoid leaning backwards when catching the ball. Catch it at the top of your chest and hold your form together.
2c. V-Up
Areas worked: abs, lats, quads, hip flexors
- Lie flat on the floor with your feet together, your arms straight and the ball between your hands.
- Simultaneously lift your arms, torso and legs off the floor.
- Try to touch the ball to your feet before slowly returning to the start position.
3a. Press-Up and Switch
Areas worked: pecs, triceps, core, delts, traps
- With one hand on the ball, do a deep press-up.
- Once complete, change hands by moving the hand on the floor up onto the ball and then moving the hand that was on the ball down to the floor.
- Perform another deep press-up, then repeat the process.
3b. Slam
Areas worked: lats, core, biceps, triceps, quads, glutes, hamstrings, calves
- With the med ball between your feet, do a deep squat to grab the ball from the ground.
- Stand all the way up onto your toes while stretching the ball up over your head.
- Explosively drive your hips back while simultaneously dragging the ball down and smashing it into the floor, just in front of you.
3c. Russian Twist
Areas worked: obliques, rectus abdominis, QL
- Sit on your backside with the ball in your hands and your feet just off the floor.
- Keeping your chest up, twist to touch both hands on one side of your body, then the other, without moving your head. That’s one rep.
Photography: Eddie Macdonald | Model: Ben Gregory
