No matter what levels you are, Medicine Ball training is always a great way to tone your muscle groups, develop strength, coordination, balance and core stability. Use them for intensive workouts in personal training, MMA training, and cross training including side throws, hammer throws, squats, passes & twists to train multiple muscles. While trying to hold a heavy round ball with both hands, you will gradually increase your balance while working and strengthening your core. Check out 5 total body Medicine Ball exercises below to nail your desired body now!


Medicine Ball Squat Throw is a multitask muscle exercise as it helps transfer energy from the lower body to the upper body, igniting almost every muscle group on the way up. Squat Throw exercise strengthens legs, glutes, arms, chest, shoulders and core muscles.

Step-to-step instruction

START: Stand over the ball with your feet shoulder-width apart and the ball between your feet.

FINISH: Squat down to pick up the ball and pull it up to your chest as you explode upward. Continue moving the ball upward at a 45-degree angle to throw it forward with both hands while you jump forward at the same angle. Immediately upon landing, sprint forward through the landing position of the ball and repeat back the other way.

NOTE: Be sure to squat with your hips and knees. Keep your back in its natural arc and your chest as vertical as possible through the thrusting movement.


The Rolling Push-up is an advanced exercise as it requires strength and balance. The offset hand position forces your shoulders, chest, and core to stabilize your body while you do the pushup.

Step-to-step instruction

START: Get into a plank position with right hand on top of a medicine ball and place your left hand on the floor. Hands are directly below shoulders with arms long.

FINISH: Lower chest toward the floor, bending your elbows and keeping the body straight. If this is too difficult, bend your knees and place them on the ground. Press up to start position then roll the ball over to the left hand. Repeat the push-up with the ball under your left hand. This is one repetition. Continue rolling push-ups for 1 minute then rest for 10 seconds and move directly to the next exercise.


Get bored with the traditional planks; add a resistance band to make your move more interesting and challenging! Plank exercise helps build your deep inner core muscles that lay the groundwork for a six-pack look.

Step-to-step instruction

START: Kneel on the floor with hands cupped a round medicine ball and get into pushup position with hips lifted and aligned with your back. Tighten abdominals and glutes and stretch your legs behind you to a straight line. Straighten arms but keep shoulders down away from ears.

FINISH: Jack both legs out to your sides until you feel a stretch in your core and glutes, then jump them back in together. Continue jumping legs out and in without letting the body bounce up and down for 1 minute. Keep core tight throughout the motion. Then rest for 10 seconds and move to the next exercise.


This dynamic exercise works the obliques and upper abs while keeping your heart rate up. Although this is a full-body move, it doesn’t require a lot of space so you can do it almost anywhere.

Step-to-step instruction

START: Stand upright with your legs about twice as wide as shoulder width. Extend your arms overhead – above your left/right shoulder while grabbing the medicine ball. Keep your arms locked and extended.

FINISH: Rotate from shoulder to opposite knee, going across the body as if you are chopping wood. Keep your body tight, and bend over at the waist to perform this move. Imagine you’re chopping some wood at this angle and the ball is your axe — the move is a bit percussive. Reverse the direction, returning to the starting position. Remember you are moving with force but also control. Don’t give into the momentum of swinging the weight around. Do three sets of 15 reps on each side.


The seated Russian Twist is excellent for toning your core, and when you add a medicine ball to the mix, the exercise becomes even more challenging and effective.

Step-to-step instruction

START: Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. You should bend your knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms are fully extended in front of you while holding a medicine ball.

FINISH: Twist your torso to the right side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side. Do 8-10 reps.


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