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February 10, 2022 8 min read

There is something fascinating about anything designed so perfectly that it has little reason to evolve. Like the alligator, the medicine ball has changed very little since it first came into existence.

This simple piece of equipment has been a staple in workout routines for thousands of years due to its seemingly endless versatility. To demonstrate just how versatile the weighted ball is, we are going to show you how you can achieve a fantastic total-body workout with only ten different exercises. 

1. Side to Side Rolling Medicine Ball Push-up.

Push-ups but with a greater range of motion. This improved take on the classic push-up will give your fan muscles an added stretch while keeping your core activated. 

Here's how to do the Side to Side Medicine Ball Push-up:

  1. Begin this exercise in a push-up position or plank position, with one hand on the ball and the other flat on the ground. 
  2. Next, lower your upper body to the ground. The added height from the ball will give you an extra stretch in your pectoral muscles and give your triceps a much wider range of motion.
  3. Push off the ground to bring your body back to the starting position. 
  4. With your arms fully extended, roll the ball to your other hand and then complete the same movement on the other side. Repeat this exercise for 3 sets of 6–8 reps on each side.

One of the best advantages of the medicine ball workout is how many different muscle groups we can target at once.

The extended time your core remains under stress as you pass the ball to your other hand gives your abs a great workout.

Remember to utilize your core strength during the entirety of this exercise. Don't let your back sag. Keep those abs good and strong.

2. Triceps Extension

Still not feeling enough of a burn in your triceps yet? This extension exercise following the push-up routine will be sure to really drive the burn deep into your triceps. Typically, these would be performed using dumbbells, but this is a perfect example to showcase the versatility of the medicine ball.

Here's how to do the Triceps Extension:

  1. Begin by standing or sitting in a chair with your feet flat on the ground. 
  2. Hold the med ball in both hands and extend your arms overhead with your elbows straight and your biceps close to your ears.
  3. Bend your elbows, lowering the ball behind your head as far as you can while remaining comfortable. 
  4. Squeeze your triceps to straighten your arms, raise the ball back over your head to the starting position. Repeat this exercise for 3–4 sets of 12–15 reps.

3. Biceps Curl

It's time to complete the arm swell. Next, we are targeting our  biceps to keep that blood flow going to our upper arms for that great pumped feeling.

Here's how to do the Biceps Curl:

  1. Stand with feet shoulder-width apart, holding the medicine ball in both of your hands. 
  2. Begin by holding the ball under your chin. Keep your elbows tight against your body. 
  3. Extend your arms completely as you lower the ball toward the ground.

Repeat this exercise for 3–4 sets of 12–15 reps. Using higher repetitions can help pack on the muscle, and paired with Whey-PRO, you can achieve bigger arms even faster. 

4. Double Pulse Sumo Squat With Medicine Ball

Sumo squats are great for activating your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles. Of course, a regular squat can give you all of that too.

However, according to the  International Journal of Environmental Research and Public Health, sumo squats also activate the adductor muscles or inner thigh, giving you better stability.

That's a lot for one simple exercise. 

Here's how to do the Double Pulse Sumo Squat with Medicine Ball:

  1. Stand with your feet wider than hip-width apart with your feet pointed outwards.
  2. Hold your medicine ball in front of your chest with two hands.
  3. Lower into a squat position with your knees pointing away from you.
  4. As you reach the bottom of the squat, pulse your legs two times to work in that deep burn.
  5. Stand back up in a controlled motion. Make sure to squeeze your butt at the top. This added squeeze helps to ensure proper form and that you are using the correct muscle groups. Repeat this exercise for 3–4 sets of 12–15 reps.

5. Single-Leg Medicine Ball Deadlift


The single-leg deadlift is a perfect exercise for developing balance and stability, provided you maintain posture and follow these instructions. While squats are a staple of building leg strength, they do not activate our hamstrings 100%.

This is why variety is crucial for building a well-balanced physique. As you perform this exercise, focus on your hamstrings and let them do the work for you. 

Here's how to do the Single-Leg Medicine Ball Deadlift:

  1. Begin with one leg in front of the other. Not so far back that you are in a lunge position. Keep your weight placed predominately on the front leg. Keep your back leg straight behind you. Optionally you can keep the non-weight-bearing leg slightly bent and off the ground.
  2. Hold the medicine ball in front of you with both hands.
  3. While keeping your balance on your front leg, slowly lower the medicine ball down the front of your forward shin until you feel a stretch in your hamstrings. Bring your back leg up behind you, forming a T-shape with your entire body. It's ok to keep your leg slightly bent.
  4. As you reach with the ball closer to the ground, maintain form and keep your back leg held out behind you. 
  5. Stand back up as you bring your back leg down onto the floor behind you, or you can maintain balance and hold your foot off the ground under your body.
  6. Perform the prescribed number of reps then switch sides to do the same with your other leg. We recommend repeating this exercise for 3–4 sets of 8–10 reps on each side.

This next section is dedicated to your core. Your legs probably need a little break at this point, and you will be pushing them again for the last three exercises.

6. Toe Touch Sit Up

It's time to focus on your six-pack. This exercise contains two variations so you can target both your upper and lower abs. Focus on keeping the small of your back planted on the ground. This will help you engage your abs to the max. 

Here's how to do the Toe Touch Sit Up:

  1. Lie on your back with your legs together.
  2. Hold the ball with both hands. Keep your arms in a straight line, parallel to the ground. 
  3. While keeping your legs and arms as straight as possible, bring the ball to touch your toes and then return to the starting position. Repeat this exercise for 2-3 sets of 8–10 reps.

For the second variation of this exercise, place the ball between your ankles and perform the same movement. Repeat this exercise for 2-3 sets of 8–10 reps.

7. Weighted Superman 

Not only does this super exercise target your lower back muscles and abs, but also your hamstrings and glutes.

Like most exercises on this list, form is everything. 

Here's how to do the Weighted Superman:

  1. Lie facedown on a mat with arms extended straight forward, holding a lightweight medicine ball. Your legs should be extended straight behind you. 
  2. Keep your head in a neutral position as you draw your shoulder blades down your back and peel your chest off the floor. Slowly lift the med ball and your legs about 6 inches or about 15cm. You should feel your muscles contracting in your lower back. 
  3. Keep your glutes, core, and the muscles between your shoulder blades engaged. Try to lift your belly button off the floor to contract your abs 
  4. Hold this position for 2–3 seconds. Make sure that you keep breathing the entire time.
  5. Lower the med ball, legs, and belly back to the floor. Repeat this exercise for 2–3 sets of 8–12 reps.

The last three exercises are the burnout exercises.

We know you're probably getting pretty burnt out by this point, but this is the time to push past that and make more significant gains with these strength-training cardio routines. The following are complete full-body exercises to ensure you leave no muscle unaccounted.

8. Medicine Ball Rotational Side Throw 

One of the most popular med ball exercises to improve power is the med ball rotational side throw, which is sometimes referred to as just wall ball. This is a full-body exercise that works your lower and upper body.

Like a beginner at golf, it first appears to be all upper-body. However, the true power comes from your lower body and, most importantly, your hips. Find the nearest wall that can withstand the impact of a medicine ball.

Unfortunately, throwing exercise equipment through a wall is looked down on in most establishments. 

Here's how to do the Medicine Ball Rotational Side Throw:

  1. Stand 3–4 feet (or one meter) from a wall with your right side facing the wall. Hold the medicine ball with both hands. Stand with your core engaged and your knees bent slightly. Your feet should be slightly wider than hip-width apart. 
  2. Hold the ball with both hands out in front of your chest. Keep your arms straight with your palms facing each other. 
  3. Twist your shoulders away from the direction of the wall and let the rest of your body wind up in that direction. 
  4. In a fluid motion, unwind your body toward the wall, throwing the ball towards the wall as hard as you can. Catch the ball as it bounces back to you. Repeat this exercise quickly and fluidly for 2–3 sets of 6–12 reps on each side.

9. Shoulder Press Wall Sit

Quite possibly the most brutal on the list, this exercise is designed to give you a deep burn in your legs, but you can distract yourself from the fire in your quads as you get a shoulder workout in at the same time

Begin by getting into a wall sit position. Place your back flat against the wall with your legs at a 90-degree angle. Focus on keeping your knees above your heels and your quads parallel to the floor. Once you have found this position, you can begin the exercise.

Here's how to do the Shoulder Press Wall Sit: 

  1. Begin by holding the medicine ball in front of your chest.
  2. Extend your arms to the ceiling, reaching the ball overhead with your arms straight, then slowly lower the ball back down in front of your chest.

Make sure to keep your shoulders against the wall the entire exercise. You will know you've done a good set once your legs start to shake. Repeat this exercise for 2–3 sets 30 seconds, max reps.

10. Overhead Slam or Medicine Ball Slam


We saved the best for last. The overhead slam is possibly one of the most badass medicine ball exercises you can do. This exercise can give you the same cardio blast as a burpee while being more fun.

Here's how to do the Overhead Slam or Medicine Ball Slam:

  1. Stand with your feet hip-width apart and your knees slightly bent. Hold the medicine ball with both hands and lift it over your head. Keep your abs tight and come up onto your tiptoes. 
  2. As you slam the ball down in front of you, bend at your hips, be careful not to arch your back, and squat down over the ball.
  3. Retrieve the ball and lift it with your legs. Don't swing the ball out like a kettlebell. Use the explosive power in your legs to push straight up.
  4. As you come back to the standing position, curl the ball to your chest and feel the activation in your biceps. 
  5. Raise the ball overhead and begin again. Repeat this exercise for 2–3 sets of 8–12 reps.

Be sure to focus on form and control. It's easy to arch your back as you pick up the ball, which you will undoubtedly regret the next day. The overhead slam is a perfect finishing exercise for a full-body workout as it covers your calves and quads, core, biceps, and triceps. After this, you'll be ready for some quality recovery time. 

Change it Up with a Medicine Ball 

Outside of the fact that you can perform these exercises as a home workout or in nearly any location imaginable, one of the greatest advantages of the medicine ball is how it can add some variety to your routine.

Changing up your day-to-day workout plan can be extremely beneficial to shocking the body to build strength inside you. 

When switching up your workout, such as using a medicine ball instead of a barbell, you may find challenges that you weren't aware of. Different exercises can tired your body more, leaving you feeling more fatigued. Replenish your energy quickly with HyperAde before, during, or after your workout.