By Patrick McHenry

Medicine Ball Workout

There are many different uses for medicine balls. Here are some Core exercises that can be done with the help of a Medicine ball. To make the exercise harder, use a smaller medicine ball. When performing the exercise put your toes on the top of the ball not the tops of your feet.

Hold feet on ball

Lift 1 foot Knee to elbow

Knee to opposite elbow

Pushups (1 foot on ball / 1 on ground) Pushups (both on ball)

Pushups lift leg as you go down

Pushups 1 leg on / 1 leg off hold entire time On forearms, bridge (stabilizers) Modification for hands on ball:

  • Where to place hands on ball (side not top)
  • Knees then work to toes HANDS ON MED BALL:

Hold hands on ball

Lift toe off ground Pushups

Push -ups / lift leg as you go down Push -ups 1 foot on ground

1 hand on ball / 1 on ground Next to / on / over

Medicine ball throwing progression

Prone partner throw Sitting on knees wall throw

Sitting on knees hip up wall throw Sitting on knees wall throw to drop Sitting on knees wall throw to push up Athletic stance wall throw

Athletic stance wall throw with step 3 point stance wall throw

3 point stance to partner across gym (facing forward) 3 point stance to partner over back

Single throw down gym one bounce (3 to get length of gym)

TABADA workout with Medicine Ball

  • warm up
  • 20 seconds of work 10 seconds rest
  • 8 exercises ( I like going upper / lower, front / back) Pushups (hands on ball)

Squat (hold in front) Military

Lunge backward (hold in front arms out) Pullover

Lunge forward (hold over head) Chest press

RDL