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  • Home
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Medicine Ball Exercises – Interval Workout

November 3, 2016 //  by Di Hickman//  49 Comments

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!

garage fit medicine ball interval workout

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.

medicine ball exercises workout

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 exercises workout

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.

medicine ball exercises workout

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 exercises workout

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!

medicine ball exercises workout

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!

Questions:

Where do you workout?

Have you used a medicine ball in your workouts?

What’s your favorite type of workout?

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Reader Interactions

Comments

  1. CourtneyLynne

    November 7, 2016 at 4:00 pm

    Oooooo great workout suggestions!!!! I have a ball I use for at home workout sessions and love the thing!!!

    Reply
  2. Taylor Mobley

    November 6, 2016 at 8:37 pm

    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!

    Reply
    • Di Hickman

      November 7, 2016 at 10:01 am

      you are so right, it is important!

      Reply
  3. Tahnee

    November 6, 2016 at 7:14 pm

    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!

    Reply
    • Di Hickman

      November 7, 2016 at 10:01 am

      Definitely! Great to get the kids involved too!

      Reply
  4. Amanda Love

    November 6, 2016 at 6:17 pm

    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.

    Reply
    • Di Hickman

      November 7, 2016 at 10:03 am

      Workout out at home can really save a lot of money long term too!

      Reply
  5. Christina Aliperti

    November 6, 2016 at 12:09 pm

    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.

    Reply
    • Di Hickman

      November 7, 2016 at 10:02 am

      yep I love interval workouts. Mostly because I suck at keeping count for reps 😉

      Reply
  6. Amanda

    November 6, 2016 at 4:51 am

    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!

    Reply
    • Di Hickman

      November 6, 2016 at 12:03 pm

      they are pretty versatile Amanda so great for home workouts! I’ll be sharing more workout videos using these soon!

      Reply
  7. Tabitha Shakespeare

    November 5, 2016 at 8:19 pm

    This looks like an incredible workout! I recently decided to work out again… Now I just need to follow through!

    Reply
    • Di Hickman

      November 6, 2016 at 12:02 pm

      Well I have a health and fitness planner too so you can stay on track!

      Reply
  8. Rachel Catherine

    November 5, 2016 at 6:38 pm

    These are some great work outs. Thank you for sharing. I have a ball in the basement and will have to incorporate these.

    Reply
    • Di Hickman

      November 6, 2016 at 12:00 pm

      aww man wish we had a basement! I’d convert that sucker in a big gym and yoga room!

      Reply
  9. Rachel Lavern

    November 5, 2016 at 6:06 pm

    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.

    Reply
    • Di Hickman

      November 6, 2016 at 12:01 pm

      hahaha hey I’m a personal trainer so I totally understand! I have a client who is the same!

      Reply
  10. Reesa Lewandowski

    November 5, 2016 at 5:59 pm

    Seriously what a work out! I love that you added the links for what to buy as well because I would have no idea!

    Reply
    • Di Hickman

      November 6, 2016 at 11:59 am

      For sure! Got to point everyone in the right direction 🙂

      Reply
  11. BRittany

    November 5, 2016 at 12:22 pm

    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!

    Reply
    • Di Hickman

      November 6, 2016 at 11:59 am

      hahaha funny how they tend to migrate to storage 😉

      Reply
  12. Rose Sahetapy

    November 5, 2016 at 8:57 am

    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.

    Reply
    • Di Hickman

      November 6, 2016 at 11:58 am

      Yes the stability ball can be a great for rehabilitating injuries!

      Reply
  13. Teresa | Simply Made Fun

    November 4, 2016 at 5:05 pm

    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!

    Reply
    • Di Hickman

      November 6, 2016 at 11:58 am

      Definitely try them out, use the modifications in video if you need to!

      Reply
  14. Mrs. AOK

    November 4, 2016 at 7:40 am

    I will have to try this. I have a medicine ball so this is totally doable. Pinning this. 🙂 Thanks!
    XOXO

    Reply
    • Di Hickman

      November 4, 2016 at 1:40 pm

      awesome! Glad it was helpful!

      Reply
  15. Manda Joy

    November 4, 2016 at 7:19 am

    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!

    Reply
    • Di Hickman

      November 4, 2016 at 1:41 pm

      If you get chance definitely try it out!

      Reply
  16. Terri Steffes

    November 4, 2016 at 6:56 am

    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!

    Reply
    • Di Hickman

      November 4, 2016 at 1:42 pm

      Oh no! Yes sometimes they can be slippery when you get sweaty!

      Reply
  17. OurFamilyWorld

    November 4, 2016 at 6:14 am

    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.

    Reply
    • Di Hickman

      November 4, 2016 at 1:42 pm

      If you get chance try it out 🙂

      Reply
  18. Dana Vento

    November 4, 2016 at 5:33 am

    Wow, looks like a nice workout. I will try this soon!

    Reply
    • Di Hickman

      November 4, 2016 at 1:42 pm

      It is challenging so use modifications if you need to!

      Reply
  19. Jena Proctor

    November 4, 2016 at 5:07 am

    This is a great at home work out! I love being able to stay home and still get my work out in!

    Reply
    • Di Hickman

      November 4, 2016 at 1:44 pm

      Me too! Saves so much time because I don’t have to drive to the gym!

      Reply
  20. kim

    November 4, 2016 at 4:38 am

    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!

    Reply
    • Di Hickman

      November 4, 2016 at 1:44 pm

      hehehehe I’m having t-shirts made 😉

      Reply
  21. Julie

    November 3, 2016 at 9:03 pm

    This looks like a great workout…and my workouts this week have resulted in difficulty when I sneeze as well lol!

    Reply
    • Di Hickman

      November 4, 2016 at 1:44 pm

      hahaha it’s a good feeling though!

      Reply
  22. Adaleta Avdic

    November 3, 2016 at 7:58 pm

    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

    Reply
    • Di Hickman

      November 4, 2016 at 1:45 pm

      keep coming back Adaleta, I share more workouts and fitness every week 🙂

      Reply
  23. Debra

    November 3, 2016 at 7:54 pm

    Love these work outs! thanks for the ideas! Now I just have to figure out how to make time for this!

    Reply
    • Di Hickman

      November 4, 2016 at 1:45 pm

      That’s always the biggest factor. That’s why I like working out at home, saves time (and money!)

      Reply
  24. Blythe Alpern

    November 3, 2016 at 5:13 pm

    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.

    Reply
    • Di Hickman

      November 4, 2016 at 1:46 pm

      It really is Blythe! I have more medicine ball workouts coming!

      Reply
  25. Jessica

    November 3, 2016 at 5:01 pm

    This is great. I love a good medicine ball work out, so diverse and easy to use!

    Reply
    • Di Hickman

      November 4, 2016 at 1:46 pm

      they really are! Great for adding variety to a workout 🙂

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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