24TipsWinter, Strength

15 Minutes Medicine Ball Workout

Best Medicine Ball Exercises StepsApp Blog

Best 15 minutes medicine ball workout for your body!

Available in different sizes and weights medicine balls improve your strength and athletics. The training can be very varied. You can move the balls slowly, but also train very dynamically for explosive power.

When you choose the right medicine ball make sure that the weight is not too heavy. You should be able to make slow movements with the weight as well.

There are both full-body exercises and special exercises for specific body regions. The number of exercises is large and there is the right training program for both beginners and advanced.

If you use a light weight, then you can also make exercises for improving your coordination and balance.

In any workout you can raise the intensity by increasing the range of motion. If you can talk during the workouts, then the intensity is okay and not too hard.

Basic Exercise

Crunch with medicine ball: Lie down on your back and keep your feet on the floor, hip-width apart. Bend your knees and hold the medicine ball in your arms behind your head. Lift your upper body to your knees and lift the ball over your head in the direction of your knees in a rolling motion. Inhale and return to the starting position. Repeat a total of 10 reps.

Whole Body Workout

Rock Lunge: Stand with your feet parallel shoulder width apart, knees bent. Lean forward and hold the ball in front of your hips. Straighten one leg and lunge the other way, moving the ball to your opposite hip. Repeat a total of 10 reps (1 rep = both sides).

Pendulum Swing: Stand with your feet parallel, shoulder with apart, knees bent. Hold the ball straight down. Spring up by extending your arms and legs, sweeping the ball high to one side and lifting the opposite heel. Swing the ball down to the start position. Repeat a total of 10 reps (1 rep = both sides).

Wood-Chop Squat: Stand with your feet parallel, shoulder with apart, knees bent. Hold the ball above your head. Bend your knees into a squat, reaching back with your hips, keeping your heels pressed into the floor. With your arms straight, „chop“ the ball down, lowering it to the knees. Repeat a total of 10 reps.

Cardio Workout

Step & Dig: Stand with your feet hip width apart, knees soft, feet parallel or slightly turned out. Hold the ball with your arms straight down. Tap your heel to the front, pointing your toes to the ceiling, as you bring the ball up to shoulder height. Keep your arms straight but not stiff. Breathe normally throughout. Alternate legs for a total of 10 reps (1 rep = both sides).

For the back

Bent-Over Medicine Ball Row: Stand with your feet hip width apart, knees slightly bent.  Bend over from the hips until your back forms a 45-degree angle and pull the medicine ball up. Focus on the shoulder blades to keep the tension there. Do as many reps as you can in 60 seconds and repeat three times.


Always ask a doctor for advice if you’ve had any related injuries to prevent strain.

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