Medicine Ball Series

Full-Body Guide

Hit harder.
Move better.

A complete medicine ball guide — power moves, core work, strength circuits, and high-intensity cardio. One ball, every muscle group, zero repeats.

8–15 lb ball recommended 26 exercises All fitness levels Select 3–4 exercises per session

How to use this guide

Training Goals

Select 3–4 exercises per session. Choose your rep and set range based on what you're training for that day. Use a ball between 8–15 lbs — when in doubt, start lighter and build up.

Strength
Reps3–6
Sets4–6
Rest2–2.5 min
Muscle Mass
Reps8–12
Sets3–4
Rest60–90 sec
Endurance
Reps12–20
Sets2–3
Rest30–60 sec

Section 1

Power & Explosiveness

These high-intensity moves develop explosive power, elevate heart rate, and engage the full body in a single movement. Great to open a session or use as cardio intervals.

Power
Cardio
1
Ball Slam
Full Body · Lats · Core · Shoulders
Power 3 × 8–15
  1. 1Stand with feet hip-width apart, knees slightly bent. Hold the ball with both hands directly overhead, arms fully extended.
  2. 2Engage your core, glutes, and upper back, then slam the ball to the ground in front of you as hard as you can.
  3. 3Follow through by hinging at the hips — let your body drive the power, not just your arms.
  4. 4Catch the ball after one bounce, raise it back overhead, and repeat.
Pro tip: Use a rubber medicine ball designed for slamming. The explosive downward drive is what makes this so effective — don't hold back.
2
Rotational Slam
Obliques · Shoulders · Hips · Core
Power 3 × 8–10 each
  1. 1Stand with feet shoulder-width apart. Hold the ball overhead and slightly to one side.
  2. 2Rotate your torso and slam the ball diagonally down to the outside of the opposite foot.
  3. 3Pivot your back foot to allow full hip rotation through the movement.
  4. 4Catch the ball, raise it back overhead, and repeat. Complete all reps on one side before switching.
Key point: The power comes from your hips rotating, not your arms pulling down. Think of throwing from your core outward.
3
Reverse Slam
Posterior Chain · Glutes · Hamstrings · Upper Back
Power 3 × 8–12
  1. 1Stand holding the ball at hip height. Hinge forward at the hips with a flat back, letting the ball hang down.
  2. 2Drive through your hips explosively, swinging the ball up overhead as you stand tall — like a kettlebell swing motion.
  3. 3At the top, control the ball as it reaches overhead, then bring it back down with the same hinge motion.
  4. 4Flow straight into the next rep — keep it rhythmic.
Think: Hip hinge, not a squat. The movement comes from loading the glutes and hamstrings then driving them forward — identical mechanics to a deadlift.
4
Wall Ball (For Height)
Full Body · Quads · Shoulders · Core
Cardio 3 × 10–15
  1. 1Stand facing a solid wall, about 1–2 feet away. Hold the ball at chest height.
  2. 2Drop into a squat, then drive up explosively, using the power from your legs to throw the ball up the wall as high as possible.
  3. 3Catch the ball as it comes back down — absorb the catch by sinking immediately into your next squat.
  4. 4Keep a continuous rhythm — catch, squat, throw, repeat.
Target height: Aim for a mark at least 8–10 feet up the wall. The higher you throw, the more leg power you're generating.
5
Lateral Wall Ball
Obliques · Rotational Power · Shoulders
Power 3 × 8–10 each
  1. 1Stand sideways to a wall, arms extended holding the ball at hip height on the side away from the wall.
  2. 2Rotate your torso explosively toward the wall and release the ball against it, driving the throw from your hips.
  3. 3Catch the rebound and rotate back to the starting position to load for the next throw.
  4. 4Complete all reps on one side, then switch.
Coordination tip: Start slow to get the timing right — the catch-and-throw rhythm is what makes this both effective and challenging.
6
Chest Press Pass
Chest · Triceps · Explosive Upper Body
Power 3 × 10–12
  1. 1Stand facing a wall (or a partner), feet shoulder-width apart, holding the ball at chest level with both hands.
  2. 2Explosively push-pass the ball directly into the wall using a chest press motion — fully extending your arms.
  3. 3Catch the rebound with soft hands and immediately pull the ball back to your chest.
  4. 4Repeat with consistent power — this is not a slow movement.
With a partner: This works even better passing back and forth — stay light on your feet and focus on quick, controlled catches.

Section 2

Full Body Strength

Compound movements that load multiple muscle groups simultaneously. The medicine ball adds instability and load to classic patterns, making every rep more demanding.

7
Squat & Reach
Quads · Glutes · Shoulders · Core
Strength 3 × 12
  1. 1Stand with feet shoulder-width apart, holding the ball at chest level.
  2. 2Lower into a full squat, keeping the ball at your chest and chest upright.
  3. 3As you drive back up to standing, press the ball straight overhead with both arms fully extended.
  4. 4Lower the ball back to chest as you descend into the next rep.
Why it works: The overhead reach at the top forces your core to stabilize while your legs are still working — true full-body integration.
8
Reverse Lunge with Rotation
Quads · Glutes · Obliques · Balance
Strength 3 × 12 each
  1. 1Stand holding the ball at chest height. Step your right foot back into a reverse lunge, lowering your back knee toward the floor.
  2. 2At the bottom of the lunge, rotate your torso and the ball toward your front (left) leg.
  3. 3Rotate back to center, then drive through your front foot to return to standing.
  4. 4Alternate sides each rep.
Form check: Keep the ball at chest height throughout — don't let it drop as you rotate. Your front knee should stay stacked over your ankle.
9
Squat Over Med Ball
Quads · Glutes · Adductors
Strength 3 × 12
  1. 1Place the medicine ball on the floor between your feet. Stand with feet wider than shoulder-width, toes slightly turned out.
  2. 2Lower into a deep squat until your hands touch the ball on the floor. Keep your chest up and back flat.
  3. 3Drive through your heels to return to standing, squeezing glutes at the top.
  4. 4The ball acts as a depth guide — reach for it at the bottom of every rep.
Progression: Once comfortable with depth, pick the ball up as you stand and press it overhead — now you have a full squat-to-press complex.
10
Rock and Roll Up
Core · Hip Flexors · Coordination
Strength 3 × 8–10
  1. 1Sit on the floor with knees bent and feet flat. Hold the ball at your chest.
  2. 2Rock backward, lowering your torso to the floor while extending the ball overhead.
  3. 3Use the momentum of rocking forward to roll back up to a seated position, pressing the ball forward as you sit up.
  4. 4At the top, press the ball overhead or return to chest and repeat.
Make it harder: Slow the descent down — fighting gravity on the way back builds far more core strength than letting momentum do the work.
11
High to Low Rotation (Woodchopper)
Obliques · Core · Shoulders · Hips
Strength 3 × 8–15 each
  1. 1Stand with feet hip-width apart. Hold the ball with both hands up over your right shoulder, arms extended.
  2. 2Bend your knees and lower into a squat while pulling the ball diagonally down across your body toward your left ankle.
  3. 3As you stand back up, sweep the ball back up over your right shoulder.
  4. 4Complete all reps on one side, then switch.
The power source: The rotation should be driven by your core and hips — not your arms. Keep your arms relatively straight throughout and let the torso do the work.
12
Forward Underhand Toss
Glutes · Hamstrings · Core · Explosive Power
Power 3 × 10
  1. 1Stand with feet hip-width apart, holding the ball between your legs with both hands in an underhand grip.
  2. 2Hinge at the hips, loading your glutes and hamstrings like a Romanian deadlift.
  3. 3Drive your hips forward explosively and swing the ball forward and upward, releasing it at chest-to-shoulder height.
  4. 4Retrieve the ball and reset for the next rep.
Great for: Training the posterior chain explosively — the mechanics mirror a kettlebell swing and build serious hip drive.

Section 3

Core & Abs

The medicine ball's weight and shape makes core work significantly more demanding than bodyweight alone. Move slowly and with control — the benefit comes from fighting the ball, not swinging it.

13
Russian Twist
Obliques · Rotational Core
Core 3 × 10–15 each
  1. 1Sit on the floor with knees bent. Hold the ball at your chest, a few inches from your body. Lean back to 45 degrees.
  2. 2Lift your feet slightly off the floor for added difficulty (or keep them down to start).
  3. 3Twist the ball to your right hip, keeping your torso centered and stable.
  4. 4Twist to the left hip. That's one rep. Keep breathing throughout.
Progression: Hold at each side for one second before twisting back — the pause eliminates momentum and forces the obliques to truly work.
14
Crossover Twist
Obliques · Hip Flexors · Coordination
Core 3 × 10–12 each
  1. 1Lie on your back, legs extended and slightly raised. Hold the ball with both hands stretched overhead.
  2. 2Simultaneously raise your right leg and bring the ball up and across to meet it, touching ball to ankle or shin.
  3. 3Lower both back down under control without letting your feet touch the floor.
  4. 4Alternate sides — left leg, right leg — for each rep.
Lower back care: Press your lower back into the mat throughout. If it starts to arch, reduce your leg height or bend your knees slightly.
15
V-Up
Full Abs · Hip Flexors · Core Compression
Core 3 × 8–15
  1. 1Lie on your back, legs extended, holding the ball in both hands stretched straight overhead behind you.
  2. 2Press your lower back into the mat and brace your core.
  3. 3Simultaneously raise both legs and bring the ball up toward your feet, creating a V-shape with your body at the top.
  4. 4Slowly lower back to the floor — don't let your legs crash down.
Modification: Bend your knees slightly to reduce the difficulty. The ball adds significant leverage — even a partial range of motion is effective.
16
Jackknife
Lower Abs · Hip Flexors · Shoulder Stability
Core 3 × 10–12
  1. 1Start in a high plank with both hands on the medicine ball. Body in a straight line from head to heels.
  2. 2Draw one knee at a time toward the ball in a controlled mountain climber motion, keeping your hips level.
  3. 3For the full jackknife: draw both knees in simultaneously toward the ball, rounding through the upper back slightly.
  4. 4Extend back to plank. Repeat.
Stability challenge: The rounded ball surface makes your shoulders and wrists work much harder to stabilize than a flat floor — this is the point.
17
Ball Roll Out
Deep Core · Anterior Chain · Shoulder Stability
Core 3 × 8–12
  1. 1Kneel on the floor with both hands on the medicine ball directly below your shoulders.
  2. 2Brace your core hard. Slowly roll the ball forward, extending your body into a plank — the further you go, the harder it gets.
  3. 3Go only as far as you can without your lower back arching or hips dropping.
  4. 4Pull the ball back in using your core — don't collapse.
This is advanced: Start with a short range of motion and gradually extend further as your core strength builds. It's one of the most effective deep core exercises available.
18
Toe Touches
Upper Abs · Hip Flexors
Core 3 × 8–15
  1. 1Lie on your back with legs together pointing straight up above your hips. Hold the ball at your chest.
  2. 2Curl your chin slightly forward, relaxing the back of your neck.
  3. 3On an exhale, squeeze your abs and reach the ball straight up toward your toes.
  4. 4Lower back to the start with control. Don't let your shoulders slam down.
Breathing cue: Exhale as you crunch up — this naturally draws the abs in and makes the contraction more effective.
19
Medicine Ball Plank
Full Core · Shoulder Stability · Glutes
Core 3 × 30–45 sec
  1. 1Kneel with hands cupped around the sides of the medicine ball, fingers pointing down.
  2. 2Tighten your core and glutes and extend your legs behind you to a straight plank position.
  3. 3Keep your arms straight but avoid locking the elbows. Shoulders stay down and away from your ears.
  4. 4Breathe steadily and hold without sagging through the lower back.
Why harder: The ball's small, round contact surface is dramatically more unstable than a flat floor — your entire shoulder girdle and core must work to stay steady.
20
Mountain Climbers on Ball
Core · Cardio · Shoulder Stability
Cardio 3 × 30 sec
  1. 1Start in a high plank with both hands cupping the medicine ball, arms straight, body in a long line.
  2. 2Tighten your core and pull your right knee toward the ball while keeping your hips level.
  3. 3Return to plank and immediately pull the left knee in.
  4. 4Continue alternating at a controlled pace for 30 seconds — fast enough to elevate heart rate, slow enough to maintain form.
Progression: Once the ball feels stable, increase your pace. The combination of cardio and instability makes this extremely challenging.

Section 4

Lower Body

21
Between Knees Squat Crunch
Inner Thighs · Quads · Abs
Strength 3 × 12–15
  1. 1Lie on your back with knees bent, feet flat, and the medicine ball squeezed between your knees.
  2. 2Place your hands behind your head or across your chest.
  3. 3Squeeze the ball inward with your knees while curling your shoulders off the mat into a crunch.
  4. 4Hold for one second at the top, maintaining the squeeze. Lower with control.
Why it works: Squeezing the ball activates the adductors and creates a reflex contraction in the core — making this crunch variation significantly more effective than standard crunches.
22
Lying Chest Toss
Chest · Triceps · Core · Explosive Power
Power 3 × 10
  1. 1Lie on your back with knees bent, feet flat. Hold the ball at your chest with both hands.
  2. 2Explosively press and toss the ball straight up into the air as high as possible — fully extending your arms.
  3. 3Catch the ball as it comes back down, absorbing the impact by bringing it back to your chest with soft arms.
  4. 4Reset and repeat immediately.
Safety first: Don't go too heavy on this one — you need to be confident catching the ball overhead while lying down. Start with a lighter ball until you have the pattern down.

Section 5

Upper Body

23
Med Ball Push-Up
Chest · Triceps · Core Stability
Strength 3 × 8–12
  1. 1Place both hands on the medicine ball in a push-up position, arms straight, body in a long line.
  2. 2Lower your chest toward the ball, keeping your elbows tracking back at 45 degrees — not flaring outward.
  3. 3Press back up to the start position.
  4. 4Keep your core braced and hips level throughout — don't let them sag or pike.
Modification: Drop to your knees to reduce difficulty while still benefiting from the ball's instability. Alternatively, place one hand on the ball and one on the floor, alternating each set.
24
Rolling Push-Up
Chest · Unilateral Strength · Core
Strength 3 × 6–8 each
  1. 1Start in a push-up position with your right hand on the ball, left hand on the floor.
  2. 2Lower into a push-up, then press back up.
  3. 3At the top, roll the ball across to your left hand and perform a push-up on that side.
  4. 4Alternate sides for each rep, keeping your hips square throughout.
Why it works: Each side works independently — one arm on an unstable ball while the other is on the floor creates significant unilateral demand on the chest and shoulder.
25
Shoulder Twist
Deltoids · Rotator Cuff · Core
Strength 3 × 10–12 each
  1. 1Stand with feet shoulder-width apart, holding the ball at shoulder height with both hands, arms extended in front of you.
  2. 2Keeping your lower body and hips completely still, rotate the ball to the right — arms staying extended throughout.
  3. 3Return through center and rotate to the left. That's one rep.
  4. 4Keep the movement slow and deliberate — this is a shoulder and core exercise, not a swinging one.
Key detail: The challenge is keeping your hips from rotating while your upper body moves — brace your glutes and core before every rep to maintain that separation.
26
Ab Toss Roll-Up
Full Abs · Coordination · Hip Flexors
Core 3 × 8–12
  1. 1Lie on your back, knees bent, feet flat. Hold the ball at your chest.
  2. 2Draw your abs in and roll your upper body up off the floor into a seated position — keeping the movement controlled, not jerked.
  3. 3At the seated position, toss the ball lightly upward, catch it, then immediately begin lowering back to the floor.
  4. 4Lower slowly — the descent is where a lot of the core work happens.
Can't roll up? Hold the ball extended further in front of you — the counterbalance makes it easier to initiate the sit-up. Build up to holding it at your chest over time.

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