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5 Ways to Spice Up Your Medicine Ball Workouts

October 17, 2023 2 min read

5 Ways to Spice Up Your Medicine Ball Workouts

1. Infuse Calisthenics

Calisthenics are an effective way to work out with a medicine ball, incorporating the ball into exercises such as squats, push-ups and sit-ups. For an extra challenge, add the medicine ball to a basic exercise such as a squat by holding it at chest level, or do a lunge while holding the medicine ball overhead. Adding the medicine ball to a calisthenic exercise means your muscles have to work even harder than they would when performing the exercise alone.

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2. Incorporate Props

Medicine balls can be used in combination with other props for even more challenging workouts. For instance, you can use a medicine ball in conjunction with a stability ball or foam roller. You can also use a medicine ball to add resistance to exercises performed on the floor or with a bench, such as presses, flys and step-ups. If you're looking for a more intense workout, try doing wall-ball shots: throw the medicine ball against a wall and catch it as it bounces back.

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3. Combine Strength and Cardio

Combining strength training with cardio is one of the best ways to get a full-body workout. You can incorporate a medicine ball into cardio drills such as sprints, burpees, jump squats and mountain climbers. To add even more intensity, try adding a medicine ball to the mix. For example, you can do jump squats with a medicine ball, or do alternating arm raises while running. This type of workout not only builds muscle but also increases your aerobic capacity.

4. Make It Fun

Don't let your medicine ball workout become stale and boring. Instead, make it fun by introducing new elements. Try playing games with a medicine ball, such as “hot potato” or “catch and throw”. Or, if you're feeling adventurous, you can try some more advanced exercises like medicine ball slams or rotational throws. By keeping things interesting, you'll be more likely to stay motivated and committed to your workout routine.

5. Mix Up Your Reps

Just like any other workout, variety is key when it comes to medicine ball exercises. Try mixing up the number of reps and sets you do. For example, you can do a set of 10 reps with a light weight and then increase the weight and do 8 reps. Or, you can do 4 sets of 10 reps with a lighter weight and then switch to a heavier weight and do 3 sets of 8 reps. By changing up the number of reps and sets, you can keep your body guessing and ensure that you're always making progress.

Using a medicine ball is a great way to get a full-body workout without having to go to the gym. It can be used to add intensity to your existing strength-training routine or to inject some fun into your cardio drills. With a little creativity, you can spice up your medicine ball workout and take your fitness to the next level.