NAC Mitch Med Ball Slam

3 Total Body Workouts with a Medicine Ball

Medicine balls are more than just good for adding weight to a set of sit-ups – these tools are easy to grip, catch, and throw, making them ideal for revving up your strength training routine. Using medicine balls are an excellent way to enhance upper body power and strength while getting a cardio work out at the same time. The medicine ball is one of the most versatile tools in fitness, and it can be applied to any goal. Here are just a few workouts — check out our fit tip with personal trainers, Mitch Blaak for even more! Watch Mitch Blaak’s Medicine Ball Video here.

Wall Balls

Stand about two feet from the wall, facing it. Make sure not to stand too far from the wall – you want to toss the ball up, not forward.

Keeping the ball at your chest, do a full squat. Stand up fast as you extend the arms and throw the ball high up against the wall. Catch it and repeat immediately. Don’t pause at any point of the movement – try to tie the squat, stand up, and arm extension together into one smooth movement.

Squat Thrusts

Stand with your feet about hip-width apart. Hold the medicine ball at your chest, then do a full squat. Stand up fast as you extend your arms overhead, then bring the ball back to your chest and repeat. Try not to pause at any point and tie all the movements together into one smooth motion.

Squat Throws

Stand with your feet about hip-width apart. Keep the ball at your chest and do a full squat. As you stand up, extend the arms and throw the ball up in the air. Don’t pause at any point of the movement—try to tie the squat, stand up, and arm extension together into one smooth movement.

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