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Medicine Ball Workout #1

05th August 2014
Medicine Ball Workout #1

I constantly have clients asking me what they can do at home to stay fit. They have full time jobs and children and social obligations….finding time to workout can be tough. Trying to buy the right fitness equipment can be expensive and who has the space to store all that stuff? So here is the solution…a quick video where I take you through a full body workout that you can do at home with just a medicine ball! And don’t worry, if you need to purchase a medicine ball for this workout, it won’t go to waste. I have 3 videos coming your way that use just a medicine ball so stay tuned…

This medicine ball workout is so well rounded, hitting all major muscle groups and working your body through all 3 planes of motion (Sagittal, Frontal, and Transverse). These exercises will increase strength, muscular endurance and cardiovascular endurance. That’s a lot of bang for your buck!  Here are the exercises you will complete in the workout with an explanation as to why I chose them. If you know me at all, you know that I only choose exercises that are functional and will have a great impact on your fitness level and health.


1. MB (Medicine Ball) Squat and Chop – chosen because squatting and pulling are primal movement patterns & they will increase strength in your lower body, back, and shoulders while working through the sagittal and transverse planes of motion.

2. MB Jumping Jack Planks - strengthens your core through movement in the frontal plane of motion and works your cardiovascular system at the same time.

3. MB High Knees - works your cardiovascular system in the sagittal plane of motion.

4. MB Push Ups - increases upper body and core strength through the transverse plane of motion.

5. MB Single Leg Hip Press - strengthens the glutes and hamstrings (often neglected in the gym but absolutely necessary to have a balanced, functional body) in the sagittal plane of motion.

6. The Swim - strengthens the low back, works the errector muscles that run up and down your spine which help to keep you standing upright, and helps to strengthen the external rotators in your shoulders to help combat poor posture.  All that while working the sagittal and transverse planes of motion.

If you don’t know how to do these exercises, go to my Exercise Database and click on the name of each exercise for a short, instructional video that will show you correct form and modifications for beginners. If  you are a beginner, start by doing 1 set of each exercise and work your way up to 3. Once you can complete 3 sets at the beginner level, it’s time to move up to the intermediate level. If you are advanced, start with 3 sets and try to beat your time each time you do the workout. I was able to complete 3 circuits of all 6 advanced exercises in less than 25 minutes. Try and beat my time and leave me a comment if you do!


Beginner Intermediate Advanced
1. MB Squat and Chop
8-12 reps 14-20 reps 22-30 reps
2. MB Jumping Jack Planks
10-15 secs 20-30 secs 45 secs-1min
3. MB High Knees
10-15 secs 20-30 secs 45 secs-1min
4. MB Push Ups
4-6 reps 8-16reps 18-30 reps
5. MB Single Leg Hip Press
4-6 reps per leg 7-12 reps per leg 13-20 reps per leg
6. Swim
5-8 reps 6-10 reps 11-15 reps


Watch my video to see how it’s done in real time.  Hit LIKE if you got a great workout. If you have a question, leave a comment and I will be happy to answer it for you.

If you like this video, check out this workout that will really challenge your whole body using just a medicine ball. You can do it anytime, anywhere.



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