Body-Sculpting Medicine Ball Workout

Featured Article, Fitness, Workout Plans
on April 17, 2015

If you’re short on time and in need of a quick, effective workout, this one is for you! We all seem to be busy-bees these days, so it is vitally important that we find time-effective workouts. To slash time from your workouts, I like to include plenty of compound movements—movements that activate several muscle groups to complete the exercise. For instance, a squat engages the quadriceps, hamstrings, glutes and core. Efficient workouts are all about getting the most bang for your buck, so to speak.

The workout below includes five compound movements to sculpt your body from head to toe, utilizing nothing but your bodyweight and a medicine ball for resistance.

Squat to Press (targets the legs, butt, core, and shoulders)

squat to press

squat to press 2

Hold the medicine ball at your chest as you squat down. Push through your heels as you return up, pressing the medicine ball overhead into a shoulder press. Then, return to the starting position before moving down into another squat.

Abdominal Twist (targets the core and shoulders)

abdominal twist

abdominal twist 2

Hold the medicine ball straight out in front of your body. Keeping your core contracted, slowly twist from one side to the other, continuing to hold the medicine ball away from the body.

Sumo Squat to Front Raise (targets the legs, butt, core, and shoulders)

sumo squat

sumo squat 2

Begin in a sumo squat position with your feet more than shoulder-width apart. Keep the medicine ball low as you squat down. Then, as you push through your heels to return up, raise the medicine ball straight out in front of you, activating the shoulder muscles. Return the ball down to your waist as you move into another squat.

Lunge to Tricep Extension (targets the legs, glutes, core, and triceps)

IMG_2601 (1)

overhead tricep extension

Stand with the medicine ball overhead, bending at the elbows. Lunge forward and extend the medicine ball straight overhead. Return to the starting position and bend at the elbows. Then, lunge forward with the opposite leg and perform another tricep extension

Plank to Row (targets the shoulders, chest, core, and back)


plank 2


Begin in a plank position with your hands on the medicine ball. Jump your feet to your hands and row the medicine ball into your abdomen by squeezing your shoulder blades together to activate your middle back muscles. Place the medicine ball back onto the floor and jump your feet out into a plank position.