Want to get a full-body workout, but don’t think you have time during the busy holiday season? Think again! This medicine-ball workout routine will get your whole body moving, and the best part? It only takes 30 minutes.


What you’ll need:
(1)   Medicine Ball – moderate weight (not too light, not too heavy)


Your workout:
  • Set 1: 15 reps using moderate effort allowing your body to dynamically progress into the movements. Rest 30- 60 seconds between exercises
  • Set 2: 12 reps using greater effort with reduced rest periods between exercises.
  • Set 3:  8 Reps with max effort and little to now rest in between sets. 


  • Med Ball Squat with Shoulder Press (Alternating)
    • Muscle groups targeted: Quads, Glutes, Hamstrings, Core, Shoulder and Triceps

    Squat 1 Squat 2

  • Lunge with Med Ball Rotation
    • Muscle groups targeted: Glutes, Hamstrings, Quads, Core, and Shoulder Stabilization
    Lunge 1 Lunge 2 Lunge 3 Lunge 4
  • Push Up with Med Ball Rolling Transfer
    • Muscle groups targeted: Chest, Triceps, Core and Shoulder Stabilization
    Med Ball Push Up 1 Med Ball Push Up 2 Med Ball Push Up 3 Med Ball Push Up 4
  • Alternating toe touch with Med Ball
    • Muscle groups targeted: Calves, Hips, Core and Cardio
    Med Ball Toe Touch 1 Med Ball Toe Touch 2 Med Ball Toe Touch 3 Med Ball Toe Touch 4
  • Med Ball Slams
    • Muscle groups targeted: Lats, Triceps and Core
    Med Ball Slam 1
  • Med Ball Throws
    • Muscle groups targeted: Chest, Core, Legs and Triceps
    Med Ball Throw 1 Med Ball Throw 2
  • Core Rotations with Med Ball
    • Muscle groups targeted: Core
    Med Ball Core 1 Med Ball Core 2 Med Ball Core 3