Fitness Corner: The Medicine Ball Workout

By Kristin Walton,

I’m an advocate for home workouts.

As someone who works from 5 a.m. to 10 p.m. most days, it’s hard to convince myself to get to the gym after a long day.  Not to mention the fact that it’s free to work out at home! Most times, I work out in my living room and can confidently say I can do pretty much the same thing as I can do in a gym. The great thing about working out in your home is you can watch your most guilty pleasure at the same time!

Just kidding, but that is an added bonus. You only need a few key things, some free weights, a stable surface to rest your leg on (see last week’s article), some resistance bands and a medicine ball. In honor of the medicine ball, here is a great home workout using one 8-12 lb ball.

Weighted crunches: Lay on your back, legs up at 12 o’clock, hold the medicine ball in your hands and press up trying to reach the ball to the tips of your toes. Do this for 30-50 seconds.

One arm push-up: Perform a push up with one hand up on the medicine ball while the other is on the floor. Right away you’ll feel only one side of your chest performing the exercise, do 12-15 reps and switch sides.

Weighted one leg lunge: Performing the one leg lunge (one leg up on a surface behind you), lunge down and lift the medicine ball over your head as you go down. This will add extra weight as you lunge down, right away you’ll feel your heart rate start to go up. Do 12-15 reps and switch sides.

Squat jump and throw: Perform a squat, as you squat down, jump up as high as you can using all of your power. After you get used to this motion, add the medicine ball and toss the ball up as you jump, and catch it on the way back down.

Walking lunges: Walking in a straight line, lunge down and hold for a second; stand back up and repeat. The whole time, make sure to have the medicine ball in your hands above your head. Doing this will add weight to your lunge and raise your heart rate. Be sure to squeeze your stomach nice a tight, doing this will help prevent a back injury.

Medicine balls are fabulous, they don’t cost very much and because you can hold them so comfortably, you have a wide range of motion and variety of exercises that can tone your whole body.

About Kristin Walton

Kristin Walton is a physical trainer in Sacramento. You can learn more about her Sweat Squad Boot Camp by visiting or emailing her direct at She specializes in conditioning training for athletes as well as fat loss.


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Posted by on Mar 1 2011. Filed under Health and Fitness. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

5 Comments for “Fitness Corner: The Medicine Ball Workout”

  1. Kristin, my husband says its not good to exercise late at night? Since I’m a night person I’m hoping that’s not true. I LOVE your blog and am hoping eventually you throw in some less strenuous exercises for those of us of a certain age and not in such good shape.

  2. It all depends on if you can sleep after you workout. These days people are just lucky to get a work out in much less focusing on what time. If working out gives you a jolt of energy and keeps you up at night, try to work out in the morning. Otherwise, you’ll be ok.

  3. I love this post! I’m going to try some of these exercises with my clients that I train at their houses. What is a good starting weight for the ball? Are you going to be posting more exercises? Thanks!! -Trish

  4. I will for sure be posting some great new exercises! Stay tuned for my ab workout! Thanks for reading!

  5. I love medicine ball workouts, they’re just so versatile. Body weight exercises alone can give you a fantastic workout and adding a bit of extra weight will add that extra edge to challenge you.

    Holding a weight out at arms length also help a lot to stimulate the core and shoulder stabilisers. This will help your posture as well as get stronger and lose weight.

    Get fit, have fun!

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