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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.