Medicine Ball Exercises

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All right, guys, we are going to do a 10 minute medicine ball workout-- five exercises, one minute each, in two rounds. So grab your medicine ball, and let's get going.

We're going to start with the squat and press. Just a simple squat. Go down. And lift the ball straight up. Start nice and slow at first.

Your form here is really important. Make sure that you're sitting back as if you're sitting in an invisible chair. You always want the weight to be on your heels, not on your toes. When you feel like you've got the form down, you can speed up a little bit.

Your feet should be about shoulder width apart. And if it's too tough, you can keep the ball right here. As you work up to it, this is throwing in the shoulders.

All right, we're going to move on to the rolling push up. Down on the floor, push up position. Put one hand on the ball. Just roll the ball to the other hand. It takes a little coordination at first, but you'll get it.

Remember, keep your body nice and tight. If it's too much, you, of course, can do it without the ball or even try to drop down onto your knees. All right, last one.

All right, guys, we're going to move on to a lunge with a twist. Simple lunge position. Reach out with the ball into the same side as the leg. All right, so out with the right leg, ball stretches out, twist to the right side. Switch sides.

You'll notice you're going to get a good cardiovascular work out with this. You're pretty much hitting almost every muscle group. One more, each side. All right, last one.

And we're going to go down to the floor for crunch. If you can, put your legs in the air. You really want to make sure that you keep the small of your back nice and flat on the floor. Of course, if it gets to be too tough, just put your feet down.

And then try to hold it for about a second. Come back down. 10 more seconds, guys. Last one.

All right, now we're going to turn over. We're going to do a Superman with a little alteration using the ball. Just lift your feet off the floor. Keep your upper body up. Try to keep your neck and head in line with your spine.

Just play with the ball. Just roll it from hand to hand. I like this better than just the static one. It's a little more fun.

Almost there. We'll be halfway done. All right, that's the end of the first round.

Back to the squat and press. Nice, slow squat. Raise the ball in the air.

Now the second round, you might feel like you've got the hang of it a little bit. You can speed up some. If you have more than one medicine ball, you might find that you want a lighter one for some exercises and a heavier one for others.

15 more seconds. And remember, we're going to go on to the rolling push up. One more.

All right. Remember, keep your body nice and tight on this one. With the push up, the reason why it's so great is you're really hitting most every upper body muscle group, but also your core.

15 more seconds. Almost there, guys. Last one.

All right. Now we're going to do a lunge with the twist. Step out with your left foot, ball goes out, twist to the left. Step out with your right foot, ball goes out, twist to the right.

Same thing here. Make sure that your body weight is never on your toes, always on your heels, for that front foot. 15 more seconds. As you can work up to it, your front thigh should be parallel to the floor.

All right, that's it. Now we're going back to the floor. Back to the crunch. Remember, your legs can be in the air or down on the floor.

You can really try to reach. Reach the ball to your toes. Remember, hold it for a second. You should definitely feel that heart beating pretty good.

Just one more exercise, guys. 10 more seconds. Last one.

All right, we flip over for Superman. Feet up, upper body up. Play with the ball. Just roll it around. Remember, keep your neck and your head, nice neutral position, in line with your spine.

You're hitting your shoulders here, your back, especially your lower back, certainly your butt. It's a really great core exercise. 15 more seconds, then we're all done. Roll it around a couple more times. Last one.

All right, that's it. That's a great 10 minute work out. Don't forget to cool down and stretch it out.