Workout with medicine ball

The Workout with medicine ball is a great workout for those of you wanting to train at home and short of space, alternatively its a great workout for anyone wanting to improve their core strength without using more traditional weights such as dumbells or a barbell.

Ideally you will have 2 different weight medicine balls, a heavy and a light ball.

Warm Up (3)

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (7)

Chest press with medicine ball - 3 sets of 18-20 reps

Primary target:

Arms (Triceps)

Equipment required:

Squat with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

Pullover with medicine ball - 3 sets of 18-20 reps

Primary target:

Chest (Pectorals)

Equipment required:

Dynamic lunge with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

French press with medicine ball - 3 sets of 18-20 reps

Primary target:

Arms (Triceps)

Equipment required:

Squat with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

Crunch with medicine ball - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (5)

Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Information

Goals:
Healthy living, Weight loss
Primary Target(s):
Stomach (Abdominals), Chest (Pectorals), Legs (Quadriceps), Back (Trapezius), Arms (Triceps)
Secondary Target(s):
Shoulders (Deltoids), Bum (Gluteals), Legs (Hamstrings), Back (Lattisimus Dorsi, Rhomboids), Chest (Pectorals), Arms (Triceps)
Required equipment:
Program duration:
20-30 mins
Rest between exercises:
90 seconds
Rest between sets:
90 seconds

Please note that the materials contained on this Website do not replace any specific medical advice, diagnosis or treatments recommended by a doctor or any other professional. Please see our Disclaimer for further information. We always recommend seeking professional advice before beginning any new exercise regime.

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