Holding and controlling the ball while performing dynamic movements at high speed is a challenge guaranteed to get your heart rate going. As a bonus, these workouts will challenge your core and small, stabilizing muscles at the same time.
Siou strongly recommends grabbing a NON-bouncing medicine ball, like the Spartan Slam Ball, to perform your sets with maximum results.
What are the benefits of adding a medicine ball to your workout?
With so many different pieces of equipment to choose from at the gym, it can be tough to decide which are worth working with, and which you could do without. Here's why a medicine ball should always be in your arsenal:
Improves cardiovascular endurance
Increases power
Improves functional movement and mobility
Increases core strength
Preserves joint and grip strength
01
Workout: Intro
This 15-20-minute AMRAP ladder (as many rounds as possible) will task you to do the below three exercises with no rest between exercises. Using a medicine ball, start with 1 rep per side and increase your reps by 1 each side after you complete each round. Keep going until the clock hits 15 or 20 (your choice).
Cross-body clean with shoulder-to-shoulder press
Side plank to knee drive
02
Workout: Lunging Lumberjacks
This 15-20-minute AMRAP ladder (as many rounds as possible) will task you to do the below three exercises with no rest between exercises. Using a medicine ball for each exercise, keep going until the clock hits 15 or 20 (your choice).
5 med ball wood chops
10 offset alternating reverse lunges
10 hollow-body chest presses
03
Workout: Cleaning Slurpees
This 15-20-minute AMRAP ladder (as many rounds as possible) will task you to do the below exercise with no rest between rounds. Using a medicine ball, start with 1 rep per side and increase your reps by 1 each side after you complete each round. Keep going until the clock hits 15 or 20 (your choice).
Med ball clean and press into ball-slam burpees
04
Workout: Ups and Downs
This 15-20-minute AMRAP ladder (as many rounds as possible) will task you to do the below three exercises with no rest between exercises. Using a medicine ball for each exercise, keep going until the clock hits 15 or 20 (your choice).
5 (left side) med ball cross-body clean to offset squats
10 (each foot) flutter kicks
5 (right side) med ball cross-body clean to offset squats
Push-ups to failure
05
Workout: Med Ball 300
In this ladder workout, do 19 rounds. Start at 1 rep per exercise then ladder up each round until you reach 10 reps per exercise. Then, go back down to 1 rep per exercise. No rest between exercises, but rest as needed between rounds.
Med ball cleans
Med ball goblet squats
Med ball overhead presses or push presses
