Training: Whole Body Medicine Ball Blast

Info Box

Manufacturer: Rogue Fitness
Price: from $65 (4lb ball)
Level: Intermediate
Time: 30 minutes

Stuck for time? Not got a lot of equipment? With this workout you can smash a whole body workout with just one medicine ball. The idea behind this is to give a fun alternative to having to go slog it in the gym for an hour, with this workout you can go anywhere and with a little space give yourself a fat destroying circuit.

You can use any ball for this, as long as it has some weight. Medicine balls ship in a range of weights from very light to rather heavy. If you’re a beginner, you could use a football or similar ball as a starting point.

The only small amount of rest is between exercises as your moving yourself into the different position. After finishing the circuit rest for one minute and then repeat. Repeat the entire circuit 3 – 4 times.

If more resistance is required simply use a heavier med ball or try the moves super slow, that’ll increase the activation time of the muscles and increase the progress you’ll make.

Before you continue, please remember that you need to warm up.

If are are unsure about some of the terms used in this article, it’s worth having a quick read through our Glossary of Terms before you get started with your workout.

Squat and vertical throw. Click for full exercise


Squat and vertical throw

Holding the med ball in both hands, close to your chest, squat down until your legs are parallel to the floor. When rising back up throw the med ball directly above your head, catch it back into your chest and drop back into the squat.

Target: 10 squat & throws (beginner), 15 squat & throws (intermediate), 20 squat & throws (advanced)

Romanian Deadlift. Click for full exercise


Romanian Deadlift

Stand upright on one leg with the med ball in both hands. Bend standing leg slightly and bend at the hip, straightening other leg out behind, forming a T like shape return to the start and repeat on the other leg, five each side. To make this more challenging move arms overhead.

Target: 5 deadlifts (beginner), 10 deadlifts (intermediate), 15 deadlifts (advanced)

V Sits. Click for full exercise.



Lying flat on your back, hold the med ball in both hands above your head. Contract abs to meet feet with hands in mid-air to make a V shape. Lower back down to the floor with control, try not to rest at the bottom, keeping in tension at all times.

Target: 5 v-sits (beginner), 10 v-sits (intermediate), 15 v-sits (advanced)

Pistol Squat. Click for full exercise


Pistol Squat

Stand upright with one leg on the floor, keeping med ball into chest. Bend standing leg into squat position, keeping other leg straight and off the floor. Go as low as possible before standing back upright. Complete 5 for each leg.

Target: 5 pistol squats per leg (beginner), 10 pistol squats per leg (intermediate), 15 pistol squats per leg (advanced)

Wall Throw and Squat. Click for full exercise


Wall Throw and Squat

This starts on your knees with the med ball close into your chest, facing a wall. Throw the ball against the wall and catch it, and drop in to a squat and repeat as you squat back up.

Target: 20 squats & throws (beginner), 40 squats & throws (intermediate), 60 squats & throws (advanced)

Tip: try squatting and throwing at a faster pace if you want to make this tougher!

Overhead Lunge. Click for full exercise


Overhead Lunge

Lunge forward on one leg and raise med ball above head simultaneously. Lunge forward so front and back knees create 90 degree angles. Return to start position and repeat 5 for each leg.

Target: 5 lunges per leg (beginner), 10 lunges per leg (intermediate), 15 lunges per leg (advanced)

Russian Twist. Click for full exercise


Russian Twist

Sit upright with knees bent at 90 degrees. Hold med ball in both hands, in front of your body. Lift your feet off the ground slightly and twist torso so med ball is one side of the body, then twist back to the other side. The movement repetition finishes with the med ball back in front of the body.

Target: 10 complete twists (beginner), 15 complete twists (intermediate), 20 complete twists (advanced)

Superman. Click for full exercise



Lie flat on your front with legs and arms outstretched. Hold med ball in both hands above head. Lift legs and arms/chest off the floor and hold for 2 seconds, lower back to the floor under control.

Target: 5 superman’s (beginner), 8 superman’s (intermediate), 12 superman’s (advanced)

Press Up. Click for full exercise


Press Up

Adopt the press up position and place the med ball underneath one hand, other hand on the floor. Complete a press up and at the top roll the ball to the other hand, repeat 5 with ball under each hand.

Target: 5 press-ups per arm (beginner), 10 press-ups per arm (intermediate), 15 press-ups per arm (advanced)

There you have it, a balanced whole body workout using just a medicine ball and very little space. If you are looking for a bigger challenge, try and do 4 rounds in as little time as possible, whilst maintaining good posture throughout. Eliminate the rest periods and really feel the burn. This will decrease the time your body gets to replenish muscle glycogen stores so ensure you stay hydrated and refuel straight after exercise with some proteins and fats!

Before you finish, remember that you should spend time cooling down.


About Author

Olly is the Short Motivation fitness and training advisor. He is a level-3 PT instructor, specialising in TRX and kettlebell instruction, and manages his own gym in the United Kingdom.