Medicine balls offer a great opportunity to get a fantastic workout without needing lots of gym equipment. Medicine balls come in a variety of weights and are lifted, thrown, and caught in a variety of ways for exercise. You’ll want to grab a weight that allows to you both to complete 3 sets of 15 reps per exercise and keep proper form. If the weight is too easy, increase it slightly. If it’s too hard, slightly decrease it.

Note: Some of these exercises include movements and twisting that can be dangerous for those with lower back issues. Consult with a physician or personal trainer before doing this workout, if at all concerned.

Tips For Using Medicine Balls

  • Pick a weight just heavy enough to provide resistance, if you use a ball that is too heavy—you may risk injuring yourself!
  • Add variety to any strength movement by using a medicine ball instead of a kettlebell or dumbbell.
  • Partner workouts and team relays are also perfect for medicine ball use as they are easy to pass and fun to use!
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