Free download printable medicine ball exercises
A medicine ball is a versatile piece of exercise equipment that can be used for a full-body workout, targeting various muscle groups and improving overall strength, stability, and coordination. Here’s a sample full-body workout routine using a medicine ball:
**Warm-up before exercise:**
Before starting the workout, it’s essential to warm up to prevent injuries and improve performance. Perform 5-10 minutes of light cardio exercises, such as jogging, jumping jacks, or skipping.
**Medicine Ball Full Body Workout:**
Complete 2-3 sets of each exercise, with 10-15 repetitions per set. Adjust the weight of the medicine ball according to your fitness level and progress gradually.
30+ Medicine ball full exercise posters PDF
1. **Medicine Ball Squat Press:**
– Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
– Perform a squat by bending your knees and lowering your hips back.
– As you stand back up, press the medicine ball overhead.
– Return to the starting position and repeat.
2. **Medicine Ball Russian Twists:**
– Sit on the floor with your knees bent and feet flat on the ground.
– Lean slightly back and hold the medicine ball with both hands close to your chest.
– Engage your core and twist your torso to the right, touching the ball to the floor beside your hip.
– Twist to the left, touching the ball to the floor on the other side.
– Continue alternating sides.
3. **Medicine Ball Push-Ups:**
– Get into a push-up position with one hand on the medicine ball and the other on the ground.
– Perform a push-up by lowering your chest towards the ground.
– Push back up to the starting position.
– After completing the set, switch the hand placement on the medicine ball and repeat.
4. **Medicine Ball Reverse Lunges:**
– Stand tall, holding the medicine ball in front of your chest.
– Take a step back with your right foot and lower your body into a lunge position.
– Push off your right foot to return to the starting position.
– Alternate legs and repeat the movement.
5. **Medicine Ball Deadlifts:**
– Stand with your feet shoulder-width apart and the medicine ball on the ground in front of you.
– Bend at your hips and knees to grip the ball.
– Keep your back straight as you lift the medicine ball by extending your hips and standing up tall.
– Lower the ball back to the ground with control.
6. **Medicine Ball Woodchoppers:**
– Stand with your feet shoulder-width apart, holding the medicine ball with both hands overhead on your right side.
– Perform a diagonal chop by rotating your torso and bringing the ball down to your left side.
– Engage your core and use your obliques to perform the movement.
– Return to the starting position and repeat on the other side.
**Cooldown:**
Finish the workout with a cooldown to help your heart rate and breathing return to normal gradually. Perform static stretches for major muscle groups, holding each stretch for 20-30 seconds.
Remember to start with a weight that challenges you but allows you to maintain proper form throughout the exercises. If you’re new to exercise or have any health concerns, it’s a good idea to consult with a fitness professional or healthcare provider before starting a new workout routine.
Medicine ball workout Guide
