4 Full Body Medicine Ball Moves

Work your entire body with these 4 simple moves.

Sometimes beginner gym-goers can have the problem of not knowing what equipment to use and how to do exercises. Well, for this sweat session, all you need to do is find the nearest medicine ball and you’re good to go. Add these moves to your full body workout.

The moves

  • Squat Throw and Press
  • Sit ups
  • Medicine ball push ups
  • Overhead Squats

Squat Throw and PressSquat Throw and Press

Stand close to a wall with your feet placed shoulder-width apart and a medicine ball held in both hands in front of you. Perform a squat by bending at your hips and knees. Squat as deep as possible while pushing your knees out. Drive upwards with your glutes, hamstrings and quadriceps to return to a standing position. As you approach the top of the movement throw the medicine ball up towards the wall. Allow the ball to hit the ground, then pick it up and repeat.

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Sit upsSit-ups

Lie on your back with your legs bent and your feet on the floor. Hold a medicine ball in both hands. Extend your arms so that the ball is directly above your hips. Keep your legs together and your feet on the floor as you perform a sit-up. Control your movement back down as you return to the starting position.

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1240x660_pushupMedicine ball push up

Position your hands close together on a medicine ball, with your core braced and legs extended. Lower your body toward the medicine ball by bending your arms. Do not let your elbows air out to the side. Once you get close to the ball contract your pecs and push yourself back up until your arms are fully extended.[divider]

1240x660_squatthrowpressOverhead squat

Stand upright with your feet placed shoulder-width apart. Hold a medicine ball with both hands, then raise it up over your head. Perform a squat by bending at your hips and knees. Squat as deep as possible while pushing your knees out. Drive upwards with your glutes, hamstrings and quadriceps to return to standing position.

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Photographed by Cindy Ellis. Performed by Laura Danielz

Author: Robyn Frost