You are in a crunch for time or maybe you want to add a little finisher to the end of your workout to put the icing the on the cake.
One of the best fitness tools you can have are medicine balls. They come in all different sizes, different materials, and made for different purposes. By the way, if you are going to do Med Ball Slams, make sure you don’t use a ball that rebounds back at you. I’ve seen it happen before and it definitely has a high potential for YouTube fails.
There are many benefits of training with medicine balls: explosive strength, core training, endurance and power. When it comes to learning how the Olympic Lifts, practicing medicine balls throws such as Reverse Overhead throws teach you how to fully triple extend (ankles, knees, and hips).
But this article is geared towards using the medicine ball as a single training tool for a full body workout. Medicine ball training can be used to improve overall performance and conditioning.
You can use this Medicine Ball total body work when you want to:
- get in a quick sweat session
- improve or maintain your overall conditioning
- increase fat loss and get lean
- improve athletic performance
- do it just for the hell of it
Medicine Ball Afterburner
- MB Jumping Jacks x 10
- MB WoodChops x 10/side
- MB Overhead Split Squat Jumps x 10/side
- MB Around the Worlds x 10 ea way
- MB Crossing Mountain Climbers x 10/side
- MB Burpees x 10
- MB Prone Series (Halos, In-n-out, Overhead) x 10 ea.
- MB Overhead Sit ups x 10
*Perform in a circuit fashion with minimum rest in between exercises. After you complete one circuit, rest for 2-3 minutes, and do 1-2 more rounds.
The best way to do this workout is to write it down on a big piece of paper or whiteboard to easily follow along. You can time how fast you get through the circuit each round, and try to improve every time. Maybe the first time you do this workout, perform 1 or 2 rounds.
Don’t have a medicine ball? I’ve done it with a backpack while I was traveling.
Let me know how the workout goes for you.
You can download a printout of the circuit, HERE.
