ALL LEVELS / medicine ball workout / 20 minutes
Equipment: Medicine ball
At EVO, we’re all about keeping things simple. While our philosophy has evolved from our start as a functional-only gym boutique, we’ve remained true to a straightforward and practical approach.
We’re like a medicine ball: a seemingly normal piece of equipment that can help you get extraordinary results. Think about it: highly versatile and perfect for improving strength, coordination, and balance, proving that simplicity can be seriously effective.
Start reaping the benefits with this medicine ball workout. It features 4 exercises, 16 reps each, for 4 rounds. Rest 1 minute between rounds and 30 seconds between exercises. All combined, this workout should take you 20 minutes to complete.
- Medicine ball push-up
- Medicine ball slams
- Medicine ball rotational reverse lunge
- Medicine ball crunch
Ready? Let’s get that medicine!
WORKOUT SETUP
- 4 exercises
- 16 reps each
- 4 rounds
- 1-min rest between rounds
- 30-sec rest between exercises
- 20 minutes total
- Equipment: Medicine ball
WORKOUT EXERCISE LIST
4 rounds
1 – MEDICINE BALL PUSH-UP
16 reps
- Place both your feet on the top of the medicine ball and assume a push-up position.
- Keep your arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keep the shoulders over the wrists, lower the whole body towards the floor, and drop comfortably as low as possible.
- Push the body upwards and return to the start position.
- Repeat.
2 – MEDICINE BALL SLAMS
16 reps
- Stand with feet shoulder-width apart, holding the medicine ball.
- Engage your core, slightly bend your knees, and lift the ball overhead.
- Rise onto the balls of your feet, then slam the ball down between your feet with force.
- Squat to pick it up and repeat.
3 – MEDICINE BALL ROTATIONAL REVERSE LUNGE
16 reps
- Stand with feet hip-width apart, holding the ball before your chest.
- Step your right foot back into a lunge and twist the ball to your left.
- Return to standing, bringing the ball back to the centre.
- Step your left foot back into a lunge and twist the ball to your right.
- Repeat.
4 – MEDICINE BALL CRUNCH
16 reps
- Lie on your back with your legs bent at 90° and hold the ball overhead.
- Crunch up, bring the ball forward, and place it on your shins.
- Lower your torso back down while keeping the ball balanced.
- Crunch up again, grab the ball, and return to the start position.
- Repeat.
That’s it for this medicine ball workout. Find more challenges below:
- 40-min upper body strength workout
- 18-min EMOM strength workout
- Full-body Valentine’s partner workout
- 25-min zone 2 cardio workout
- 20-min lower body superset workout
- 15-min metabolic strength workout
- 20-min upper body strength workout
- 20-min New Year’s strength workout
- 20-min cardio workout
- 16-min EMOM Christmas workout
- 25-min lower body strength workout
- 30-min upper body and core workout
