10-Minute Beginner Medicine Ball Workout

A medicine ball is a perfect training tool that can be added to nearly any exercise. The weight of the ball can be used in a traditional way to increase the intensity of a strength exercise (i.e. holding a med ball at your chest for a squat) or put the ball in motion with nearly any exercise to  simultaneously add weight and  challenge the core (i.e. holding the ball away from your chest with straight arms and moving it right and left as you squat).

Ready to give it a try? All you’ll need is a medicine ball (between 3 – 10 lbs), some space, and 10 minutes! Perform each exercise for one minute and, with minimal rest, move to the next exercise. You can repeat all of the exercises one time through for a quick 10 minute burst, or repeat the circuit 3 times total for a full body, 30 minute workout. Let’s get started.

Beginner Medicine Ball Workout


Squat Push-Press with Medicine Ball

Target: Strengthens legs, glutes, arms, shoulders, and obliques.

Tips: Be sure to keep weight in the heels for the squat and elbows soft when extending over head.

Figure 8

Target: Strengthens arms, shoulders, and obliques.

Tips: The closer your feet are together, the tougher the core challenge. You could even try this on one leg. Be sure to keep knees soft and core braced throughout.

Medicine Ball Circle Squat

Target: Strengthens arms, shoulders, and obliques.

Tips: Be sure to keep weight in the heels during the squat and, as best you can, keep your knees forward as you move the ball towards the floor. Lengthen the spine as you reach for the ground; avoid rounding the back. Touching the floor is not mandatory, reach as far towards the ground as possible.

Half Kneeling Lift (Hay Bailer)

Target: Strengthens arms, shoulders, and obliques.

Tips: Keep in mind, the more the arms are extended, the harder the move.

Triceps Extension

Target: Strengthens the back of the arm (triceps).

Tips: You could also perform the move seated on a chair or a stability ball.

Lunge With Twist

Target:  Lower half (legs, glutes, hips), core, obliques.

Tips: You can also perform the twist with walking lunges. In the lunge, be sure to keep weight in the heel of the front foot to protect the knee. Keep in mind, the longer the arms reach, the tougher the move.

Medicine Ball Plank

Target:  Core.

Tips: The plank could be performed with feet together, wide for a bit more stability, or on your knees. Some may find this uncomfortable to have the hands so close together; avoid this exercise if it becomes uncomfortable in the shoulders.

Seated Medicine Ball Trunk Rotations

Target: Core, Obliques.

Tips: The closer in the arms are, the easier the exercise. The increase the challenge try touching the ball to the floor on the outside of the hip or leaning back slightly to put tension on the abdominal wall. You could also try to lift a leg.

What’s your favorite medicine ball exercise?

Print Friendly, PDF & Email


Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.