We've given you exercise videos with dumbbells [1] and a slew of them with booty bands [2] (hint: you can use these bands for more than just butt exercises!). Now, buckle up for some expert-led videos using a single medicine ball. These workouts — med ball workouts — were actually on Google's Top Trending Workouts of 2019 list. You asked, we listened!
Class FitSugar host Anna Renderer says med balls are easy to incorporate into bodyweight exercises for extra resistance, and they're also effective for practicing your hand-eye coordination. Ahead, check out sweat sessions using a single med ball (not to be confused with a stability ball [3]). The videos range from 10 minutes to 50, so take your pick! You'll have the option of doing full-body routines, some targeting your core and legs, and one where you'll dance it out while holding a medicine ball. Find room at the gym or in your home, and let's get started!
12-Minute Full-Body Medicine Ball HIIT Workout With Heather Robertson
Trainer Heather Robertson will have you go through six different exercises: lunge and twist, toe taps, dead bugs, wall balls [5], ball crunches, and ball burpees. You'll power through the moves for three rounds total, and each interval is 30 seconds of work followed by 10 seconds of rest.
50-Minute Legs and Abs Medicine Ball Workout With Sydney Cummings
NASM-certified personal trainer Sydney Cummings wrote in the YouTube description that this workout was going to focus on the quads and the hamstrings, as well as the rectus abdominis [6] and the deep abs, meaning your transverse abdominis [7] (or TVA). Some moves include press jacks, lunge and twist, med ball V-ups, and lunge to single-leg Romanian deadlift.
5 Ab Moves Using a Medicine Ball From Class FitSugar
This video isn't a follow-along workout, but it'll teach you how to do five different med ball exercises that you can then proceed to complete as a workout. They are med ball deadlifts, Russian twists, roll-up to V-sit, push-ups (with one hand on the med ball), and toe touches.
10-Minute Full-Body Medicine Ball Workout With Tough Mudder
This full-body workout comes from Tough Mudder and features two four-minute rounds of toe touches, push-ups, squat jumps, up-and-overs, and woodchops.
33-Minute Medicine Ball Dance Workout
Keaira Lashae of superherofitnesstv brings us a fun dance cardio workout using a medicine ball for extra resistance. The moves will work your entire body!
27-Minute Total-Body Medicine Ball Workout With Fitness Blender
This 27-minute workout consists of three rounds of eight exercises using a med ball that bounces. Push-ups, single-leg three-point squats, squat passes, and ball slams are just some of the moves you'll be doing. Yes, Fitness Blender recommends using a medicine ball that can bounce for the ball slams, but if you have one that doesn't bounce, you can use that and simply bend down during the ball slams to pick it back up [8] between reps.
18-Minute Full-Body Medicine Ball Workout With Amy Kiser Schemper
This 18-minute medicine ball workout from Amy Kiser Schemper of BodyFit By Amy is meant to target the arms, legs, and core. You'll go through moves like sumo squat to tricep extension, squat to bicep curl, push-ups, and crunches. Get going!
