As I sit to edit this workout video and blog post I’m sore. My pecs, shoulder and core have taken a beating, and this weeks medicine ball workout (and next weeks) are to blame! In my “wisdom”, I decided Monday that I should double up on my workouts videos. Why would I do this? So I have an extra done for when I’m away on vacation. Made perfect sense at the time, now I am paying the price. As long I don’t cough, sneeze or laugh, I’m ok.
Full Disclosure: This weeks workout is sponsored by Garage Fit, and may contain affiliate links, meaning I earn a small commission on sales made via those links. This means you get to support my website just by doing your regular shopping!
I always love showcasing fitness equipment you can buy for your home gym that is versatile. This weeks sponsors, Garage Fit, make a variety of products that are great for the gym, home gym, garage gym or crossfit box. Seriously, they have a lot of great products. This workout also comes in video version embedded below. Incase you can’t view it below check it out on YouTube, and while you’re there don’t forget to subscribe to my channel!
Medicine Ball Interval Workout
For this workout there are 5 exercises using the Garage Fit Medicine Ball. There are variations for some of the exercise so if they seem tough, modifications are shown in the video. Below are the versions I did. But again don’t feel like a failure if they look too tough, use a modification to make the workout work for YOU!
Ball Toe Taps
Begin with the ball on the floor in front of you. Tap the right toe on top of the ball, then switch and tap the left foot on top of the ball. This can be done slowly by tapping one foot and stepping it down with feet together. Or raise the intensity by switching the feet quickly only having one foot on the floor at a time.
Slam Burpee Jack
This one is a mouthful, but effective and fun! Begin holding the ball overhead and slam it down to the ground (1). Place your hands on top of the ball (2) then jump the legs back into a plank (3), just like you would for a burpee. Once in the plank, jump the legs out wide like a jumping jack, (4) and then jump the legs back together. Jump the legs back towards the ball (5), pick the ball up, stand up and repeat!
Medicine Ball Hop Overs
For the first exercise use the ball as an obstacle to hop over. Place the ball down on the floor to your left side. Step the left foot over the top of the ball to the right side, then follow with the right foot. Ending with the ball on your right side. Increase the intensity by adding a hop over the ball.
Ball Push Up & Mountain Climber
Sometimes I’m about the isolation, sometimes the workout is all about the combo’s! This one combines a push up, a mountain climber, AND a plank too! All while you’re on a ball. That’s 3 exercises for 1, you’re welcome. Again, I’m going to mention the video, because this is broken down into different levels of difficulty so check it out for ideas. Start in a plank, on the hands, with the right hand on the medicine ball. Complete one push up, lowering the chest towards the floor. Push back up, and bring the left knee towards the medicine ball.
Medicine ball boat toe tap
I’m certain this exercise is responsible for 75% of the ab soreness so you’ve been warned! Sit with the medicine ball in front and place the feet on top of the ball. Ease the torso back so the shoulders are behind the hips. If you’re used to yoga, this is navasana – boat pose. Once in position keep the core engaged and lower both feet to the floor at the same time, and back up on top of the ball. Ow!
So that is the workout for this week. Check out the video for modifications and variations. Check out Garage Fit if you’re looking for fitness equipment for your Home Gym. The medicine ball is used is great high quality product, I definitely enjoyed using it for the workout. Despite the pain afterwards. More workout soon!
Where do you workout?
Have you used a medicine ball in your workouts?
What’s your favorite type of workout?
Oooooo great workout suggestions!!!! I have a ball I use for at home workout sessions and love the thing!!!
I definitely prefer to be working out at home. I don’t like going to the gym but I like working out. It is so important that we keep fitness in our lives!
you are so right, it is important!
I have never seen your site before but love this so much! I am so bad at working out but think this would be perfect for me to do at home with the kids in the yard!
Definitely! Great to get the kids involved too!
I’ve never tried working out using these and it’s really nice that you’ve shared exercises on how to properly use it. With this at home, you no longer need to go to the gym.
Workout out at home can really save a lot of money long term too!
I almost always work out at home. I haven’t used a medicine ball but I would love to try. I usually go for HIIT workouts since they are intense but not time consuming.
yep I love interval workouts. Mostly because I suck at keeping count for reps 😉
Wow, this looks like such a great workout!! I don’t have a Medicine ball but this post makes me really consider getting one! Especially since I work out from home!
they are pretty versatile Amanda so great for home workouts! I’ll be sharing more workout videos using these soon!
This looks like an incredible workout! I recently decided to work out again… Now I just need to follow through!
Well I have a health and fitness planner too so you can stay on track!
These are some great work outs. Thank you for sharing. I have a ball in the basement and will have to incorporate these.
aww man wish we had a basement! I’d convert that sucker in a big gym and yoga room!
Ugh…I do not have a favorite workout. I work out with a personal trainer three times a week because I would not do it otherwise. He does include medicine balls of various weight in my workout.
hahaha hey I’m a personal trainer so I totally understand! I have a client who is the same!
Seriously what a work out! I love that you added the links for what to buy as well because I would have no idea!
For sure! Got to point everyone in the right direction 🙂
These are great! I have one that I used to use forever ago! I need to break mine back out and try these exercise routines!
hahaha funny how they tend to migrate to storage 😉
I really have to get myself to make effort for some good workout. I remember I use the stability ball most of the workout I did when I was recovering from my back pain. Your videos make it easier to follow all the step of the workout you share here.
Yes the stability ball can be a great for rehabilitating injuries!
Teresa | Simply Made Fun
I love using medicine balls in workouts! Thanks for the step-by-steps for all the different exercises. They seem easy enough for me (who hardly ever works out) to try!
Definitely try them out, use the modifications in video if you need to!
I will have to try this. I have a medicine ball so this is totally doable. Pinning this. 🙂 Thanks!
awesome! Glad it was helpful!
These workouts are great! I’ve heard a lot of good things about using medicine balls but haven’t really tried it myself. Thanks for the suggestions!
If you get chance definitely try it out!
I used a medicine ball once. It slipped and popped me in the nose. Blood everywhere! That’s not normal though. I know it’s perfectly safe for most people!
Oh no! Yes sometimes they can be slippery when you get sweaty!
I workout at home whenever I can’t go out to jog. I’ve never used a used a medicine ball before. I think I’d like to try this.
If you get chance try it out 🙂
Wow, looks like a nice workout. I will try this soon!
It is challenging so use modifications if you need to!
This is a great at home work out! I love being able to stay home and still get my work out in!
Me too! Saves so much time because I don’t have to drive to the gym!
I have a medicine ball at the house and I could easily do this! You’re right that everyone needs to stop complaining and just train!
hehehehe I’m having t-shirts made 😉
This looks like a great workout…and my workouts this week have resulted in difficulty when I sneeze as well lol!
hahaha it’s a good feeling though!
I’m bookmarking this as a workout resource because I like the idea of using a medicine ball, or other tools to get a bit of a workout in at home. That way I don’t have to feel awful about never making it to the gym! xx
keep coming back Adaleta, I share more workouts and fitness every week 🙂
Love these work outs! thanks for the ideas! Now I just have to figure out how to make time for this!
That’s always the biggest factor. That’s why I like working out at home, saves time (and money!)
I workout at home and I’m always trying new things. I get bored so easily. I haven’t tried the medicine ball yet, but it looks like an intense workout and a great way to improve strength.
It really is Blythe! I have more medicine ball workouts coming!
This is great. I love a good medicine ball work out, so diverse and easy to use!
they really are! Great for adding variety to a workout 🙂