Main Goal: Body strength Days per Week: 3 Days
Training Level: Beginner Time per Workout: 20 Mins
Program Duration: 6 Weeks Equipment: Medicine ball
Workouts with a Medicine ball can be grueling. The Medicine ball is a great tool for developing strength, improving conditioning, strengthening the abs, legs and arms. Available in varying sizes and weights, these weighted spheres can help improve muscular power and sports performance. The Medicine ball is a great training tool because you can add it to almost any exercise to challenge your core stability and improve coordination.
Exercise |
Sets |
Reps |
Medicine ball chest passes |
2 |
40 sec |
Medicine ball floor passes |
2 |
40 sec |
Russian Twists |
2 |
20/20 sec |
Medicine ball over-under pass |
2 |
20/20 sec |
Superman lower back extensions with ball rolls |
2 |
40 sec |
Superman lower back extensions pass |
2 |
40 sec |
Squats with Medicine ball |
2 |
20/20 sec |
Medicine ball Burpees |
2 |
40 sec |
Crunh and pass |
2 |
40 sec |
Lateral squat side passes |
2 |
20/20 sec |