Workout to go 3: Medicine Ball Routine
Do these exercises as a circuit routine -do one set of each exercise with no rest in between.
Rest for 1:30 after completing all 5 exercises. Then repeat all exercises again until you have
done 3 circuits.

If you are doing this as a home routine perform the routine 3X a week with a day off after
each workout - Monday on, Tuesday off, Wednesday on, Thursday off, Friday on, Saturday
and Sunday off. Try walking, cycling, or swimming on days off. Try rotating this routine with
the other routines shown on workout to go 1 and 2.
Don't let the fact that there are only 5 moves in this routine fool you. The medicine ball
workout delivers an effective home fitness routine in a short amount of time. You will be
surprised how much you will feel it the next day. It is important to do each move
properly, in the full range of motion and paying attention to the target muscles. I prefer
the old school leather medicine ball for these. But you can also get the rubber kind or
the ones with the built in handles. But the push up exercise can be more difficult to
perform with the rubber ones. This routine is great as a stand alone routine performed
3x a week or as an alternative day to rotate in with the other workouts offered on my
workout to go pages.
Med Ball Reverse Lunge: Start with the medicine
ball up on your left or right shoulder, standing with
feet together. Perform a reverse lunge by leaning
slightly forward and stepping back with the leg
that is on the same side as the ball. Lower your
body into a deep lunge position and then return to
the starting position. Repeat for 12 to 15
repetitions. Then switch the ball to the other
shoulder and do 12 to 15 more repetitions.
Med Ball Clean and Press: Begin in a
deep squat position, knees bent, face
forward, low back flat not rounded and
med ball on floor. Stand up and bring
ball up to chest. Next, press the ball up
and over your head. Then, lower the ball
back to your chest and then squat (don't
just bend) and touch the ball back to the
floor like in picture 1. Repeat for 15
repetitions. Perform at a somewhat
brisk pace to really get the heart
pumping.
Med Ball Twist: Hold the medicine ball out
to one side of the body at hip level. Gently
rotate the ball to the opposite side keeping
the ball out away from the body. Don't twist
rapidly as that can be bad for the spine.
Keep your focus on the tension in your
abdominal muscles, particularly the
obliques (sides of the abs). This will also
fatigue your shoulders. Perform twists until
ball has been on each side 15 times.
Medicine Ball Offset Push ups: This is a
variation of the push up that challenges the
body in a unique way. Begin in a push up
position with the medicine ball under one of
your hands as pictured. Push up and return for
9 repetitions (depending on your strength). If
you cant do a push up try these with your knees
on the floor. Switch the ball to the other side
and repeat for 9 more repetitions.
Medicine Ball Reverse Woodchoppers: Stand
with legs wide apart. Hold the ball down by the
left knee. As you twist to the right elevate the
ball up past your shoulders as if you were
handing it up to someone on a ladder. Repeat
for 12 repetitions. Then hold the ball down to
the right and raise the ball to the left for 12
repetitions.