Medicine Ball Full Body Workout!

Welcome to the first workout of the new series I decided to bring to my blog/Instagram! "The Single Piece of Equipment Full Body Workout Series" ! This way, if you want to workout, you don't have to be overwhelmed by all the different equipment, and you're still working your entire bod! 

For this workout I used 3 different medicine balls, however if 1 is all you've got then that's OK! I used a larger MB for the first exercise (wall balls), a lighter one (10-15 pounds) for the arms/core exercises, and a heavier one (20-25 pounds) for the leg portion. Just because I used these certain weights doesn't mean YOU have to use the same ones! Use what feels good to you, whether that's lighter, or heavier do what feels right! :) I always suggest starting lighter, going through the reps, and checking in with how you feel with 2 reps left to go. If you feel you weren't challenged enough and you have access to a heavier ball, up that weight! If you were very challenged with 2 reps to go, then maybe try something lighter, OR stick with it! If you only have access to certain sizes of medicine balls then increase the reps by about 10 or so until you feel the burn. :) 

Time: 30-45 minutes

ARMS: 

  • Wall balls- 40
  • MB shoulder press- 20
  • MB pushups- 10
  • MB forward press-20

Repeat 3x

20 MB SLAMS BETWEEN EACH CIRCUIT

LEGS: 

  • Walking lunge w/ rotation-20
  • MB Clean-15
  • Pulse squats-30
  • Bridge w/ MB between knees-20

Repeat 3x

20 MB SLAMS BETWEEN EACH CIRCUIT
 

CORE:

  • Russian twists-30
  • V sits-15
  • Plank w/ hands on MB 30 sec- 1 min  

Repeat 3x

20 MB SLAMS BETWEEN EACH CIRCUIT
 

 

 

 

 

 

 

Kelsey DuBoisComment