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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.