Exercise balls with full body Point

When it comes to versatility, portability, and simplicity, nothing beats the classic medicine ball. This durable and straightforward piece of fitness equipment dates back to 1000 BCE, earning its medically inspired name due to its believed health benefits. Ancient trainers were onto something—medicine balls offer a highly customizable form of resistance, making them ideal for intensifying bodyweight exercises like squats, lunges, push-ups, sit-ups, and leg raises.

The spherical shape of the medicine ball challenges your grip and core in ways traditional weights cannot. For those accustomed to slower, deliberate strength-training movements, throwing a 5-pound ball against a wall can be a frustration-releasing, explosive workout that also builds power and fitness.

How to Choose the Best Medicine Ball

If you’re new to medicine ball training, here’s what to consider:

Material

Medicine balls can be soft or made of solid, textured rubber, and some bounce while others don’t. For this workout, choose a soft, non-bouncing medicine ball that can double as a wall ball.

Weight

Medicine balls range from 2 to 150 pounds. For this routine, select a ball that’s 5–10% of your body weight. For example:

• A 160-pound person: 8–16 pounds
• A 200-pound person: 10–20 pounds

Avoid the temptation to go heavier, especially if you’re a seasoned strength trainer. The goal isn’t to lift the heaviest weight possible but to throw the ball with maximum speed.

9-Move Medicine Ball Workout

This full-body routine can be done as a circuit for a quick cardio challenge. Perform all nine exercises with minimal rest between moves. Rest for 1–2 minutes after completing the circuit, then repeat for 1–3 rounds.

1. Reverse Lunge With Woodchop

1. Hold a medicine ball at chest height.
2. Step back with your right foot and lower the ball to your right side.
3. Keep your torso upright as you bend both knees until your right knee is a few inches from the floor.
4. Return to the starting position, lifting the ball diagonally up and left, finishing above your left shoulder with arms straight.
5. Repeat six times per side.

2. Wall Ball

1. Stand about two feet from a brick or cinder block wall, holding a medicine ball at chest height.
2. Squat until your hips are below your knees (or as low as possible without rounding your back).
3. Explode upward, throwing the ball toward the wall about 8 feet high.
4. Catch the ball as you descend into the next repetition. Repeat eight times.

3. Medicine Ball Slam

1. Choose a non-bouncing medicine ball.
2. Stand in an athletic stance, holding the ball at chest height. Lift it overhead.
3. Slam the ball down as hard as possible, hinging at the hips.
4. Pick up the ball and repeat six times.

4. Squat to Rotational Press

1. Hold a medicine ball at shoulder height.
2. Squat until your hips are below your knees (or as low as you can go).
3. As you stand, rotate right and press the ball overhead, lifting your left heel.
4. Return to the starting position and repeat on the opposite side. Perform six reps per side.

5. Rotational Walking Lunge

1. Hold a medicine ball in front of your chest.
2. Step forward with your right foot into a lunge, lowering your left knee toward the floor.
3. Rotate your torso and arms to the right while keeping the ball at chest height.
4. Return to center, step forward with your left foot, and repeat on the opposite side. Perform six repetitions per side.

6. Overhead Medicine Ball Throw

1. Hold the ball at shoulder height.
2. Step slightly forward, then explosively throw the ball overhead as high as possible.
3. Step aside to avoid the ball as it falls, retrieve it, and repeat six times.

7. Split Stance Lateral Toss

1. Stand sideways to a wall, holding a medicine ball in both hands.
2. Drop into a split stance (one leg forward, one leg back).
3. Rotate your torso and toss the ball against the wall.
4. Catch it and repeat six times per side.

8. Standing Chest Pass

1. Stand about three feet from a wall, holding the ball at chest height.
2. Throw the ball against the wall as hard as possible and catch it.
3. Repeat for six repetitions.

9. Medicine Ball Push-Up

1. Place both hands on a medicine ball in a diamond shape, elevating yourself into a push-up position.
2. Lower your torso toward the ball, then push back up.
3. Perform eight repetitions.

Can Medicine Ball Training Help With Weight Loss?

Medicine balls are primarily designed to build strength and power, activating fast-twitch muscle fibers used in sprinting, jumping, and explosive lifts. These fibers have the greatest capacity for growth, so medicine ball training can help you maintain muscle and increase strength.

When performed quickly with minimal rest, these exercises can also elevate your heart rate, helping you burn more calories and contributing to an effective weight-loss program.

Whether you’re looking to build strength, improve power, or add variety to your workouts, the medicine ball is a versatile and timeless tool for achieving your fitness goals.