9 Medicine Ball Workouts That'll Strengthen Your Entire Body

How to use the multitasking fitness tool.

Trainers share their go-to medicine ball workouts for your strength training routine.
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A medicine ball workout doesn’t have to mean endless oblique twists. As trainer Jessica Mazzucco says, you can use the weighted ball in staple exercises like squats, push-ups, planks — and fun "slams" — to strengthen the entire body. Here, 9 trainer-approved routines to try.

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Mazzucco’s Circuit

Train your glutes, legs, core, and shoulders with these moves:

- Squat down then thrust the ball up, stretching arms overhead.

- Lunge forward, twist to side with ball at chest.

- Do deadlifts balancing on one leg, with ball in front of you.

3 sets of 10 reps.

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Dr. Jordan Duncan’s Lunges

Look for a ball that’s a challenging weight, usually 8-15 lbs, for a lower-body burn.

- Hold medicine ball with arms out straight, chest height.

- Lung out & rotate torso toward side of front leg.

- Return to starting position.

10-15 reps per side.

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Trainer Roger Montenegro’s Cardio

Medicine ball workouts can give you cardio via plyometric moves.

Do 3 sets of 5 reps, & 1 min. rest in between each.

- Overhead slams

- Jump squats to overhead slams

- Step laterally, throw ball into a wall.

- Throw ball to ground from chest.

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Coach Caitlin Sacasas’ Leg & Arm Circuit

- With feet wider than hips, medicine ball at chest, squat down then explode up. Land gently. Do 3 sets of 15.

- In high plank, medicine ball under one hand, lower chest in a push-up. Do 3 sets of 10.

- Overhead slams, 45 seconds.

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Sacasas’ Compound Moves

- With feet shoulder-width apart, hinge forward & hold ball in front of legs.

- Using lats, pull medicine ball up to chest, 3 sets of 12.

- Burpees: Drop to ground, hop back to plank with hands on ball.

- Jump back up, pressing ball overhead, 12x.

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Isaac Robertson’s Multitasking Sesh

Trainer Robertson says these moves engage multiple muscle groups at once.

- Squat, slam ball into ground. 3 sets of 5.

- Toss ball as high as possible, catch it, then squat. 5-10x.

- Sit, lift legs, twist ball side to side to work core.

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Dr. Alyssa Kuhn’s Go-To

Kuhn says a medicine ball is a nice way to add variety to your usual workout.

- To work shoulders, squat down then toss ball up.

- To strengthen core, slam medicine ball into ground.

- For cardio, do high knees while holding ball.

Do 10-20 reps of each 3x.

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Sammy Medina’s Strength + Cardio

Do 5 rounds, 10 reps:

- Overheard slams.

- Stand sideways next to wall, toss ball against wall.

- Stand facing wall, squat down, throw ball against wall. Catch & repeat.

- Sit facing wall. Crunch. At the top, throw ball into wall. Catch & repeat.

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Trainer Tami Smith’s Arm Workout

- Hold ball with both hands in front of chest, curl up using biceps.

- Dip ball behind head and raise for tricep extensions.

- Push ball overhead for shoulder presses.

- For rows, lean forward, pull the ball into bellybutton.

Do 3 sets of 10 each.

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