Healthy4LifeOnline delivers the top 25 rated Medicine Balls on the market today. We keep our lists fresh and current so you get the best options and top rated….

Medicine Balls

Medicine Balls are one of the oldest pieces of exercise equipment, and yet still one of the most effective ways to build power and speed.

  • Medicine ball training was discovered thousands of years ago by the ancient Greeks.  It is one of the oldest forms of strength and conditioning and is still one of the most effective and efficient ways to increase explosive power, speed, and to improve your health.
  • One of the distinct advantages of training with a medicine ball is they are portable and can be used anywhere you have some open space or a hard wall.
  • They are the one piece of workout equipment that has stood the test of time.
  • Several styles and sizes exist – some are made of rubber or leather, some absorb load, and others bounce really high.

The great thing about medicine balls is you can add exercises to your normal workouts for abs, core, chest, back, legs, shoulders – almost every body part. Exercise Balls have been around for a very long time, and have become a big part of functional training with new adaptive exercises. Medicine ball workouts for women and men can help achieve fitness goals quicker.

Top 25 Best Medicine Balls Reviewed

 

Bestseller No. 1
AmazonBasics Medicine Ball, 10-Pounds
816 Reviews
AmazonBasics Medicine Ball, 10-Pounds
  • 10-pound ball for upper- and lower-body exercises
  • Ideal for classic medicine ball workouts
  • Helps develop core strength, balance, and coordination
  • Sturdy rubber construction; can bounce off hard surfaces
  • Textured finish provides a superior grip
SaleBestseller No. 2
j/fit Medicine Ball, Red/Black, 20-Pound
364 Reviews
j/fit Medicine Ball, Red/Black, 20-Pound
  • Heavy duty, triple stitched soft shell covering
  • Absorbs impact
  • All sizes are 14-Inch diameter and red/black color
  • Special construction allows ball to maintain balance and keep its shape
  • 6lb, 8lb, 10 lb,12lb,15 lb,18 lb,20 lb, 25 lb, and 30 lb sizes
  • Not intended for slamming exercises, please refer to j/fit Slam Ball for use
SaleBestseller No. 3
A2ZCARE Toning Ball - Soft Weighted Mini Ball/Medicine Ball (Purple (8lbs))
38 Reviews
A2ZCARE Toning Ball - Soft Weighted Mini Ball/Medicine Ball (Purple (8lbs))
  • The weight toning ball (often called medicine ball) is utilized in performing pilates, fitness, strength, yoga and in rehabilitation. More flexible product replaces any big heavy old-day weight.
  • Most comfortable design for anyone: This medicine ball is designed with a proportion of fitting your palm: conveniently small, easy to grab, made of durable soft PVC shell, interior natural sand ensuring healthy state for users.
  • A variety of choices of COLORS and distinct sizes (in WEIGHT and DIAMETER): Blue (2lbs) - 4.7 inches, Yellow (3lbs) - 5.32 inches, Green (4lbs) - 5.4 inches, Orange (5lbs) - 6 inches, Red (6lbs) - 6.2 inches, and Purple (8lbs) - 7 inches. Easy for you to decide an item suitable for your practice frequency. NOTE: Choosing the right ball is very important to get the most effective exercise result. We advise you to read and look carefully the dimension of the items.
  • Be a brilliant alternative to dumbbells to improve self -balance, strength and flexibility.
  • Warranty: 30-Day Free Return and 6-Month Warranty
SaleBestseller No. 4
j/fit Dead Weight Slam Ball - 20 lb
207 Reviews
j/fit Dead Weight Slam Ball - 20 lb
  • TAKE YOUR WODS TO THE NEXT LEVEL: Cross training is founded on innovation and variety - and our slam ball helps transform your WODS and quickly advance cross training levels, all while letting you reap all of its benefits with unprecedented ease.
  • BOOST YOUR AEROBIC CAPACITY: Slam ball workouts tone the cardiovascular system, enhance circulation and dramatically improve your strength and endurance. By moving at a high speed, you push your body towards producing more power - and FAST.
  • BUILD MUSCLE MASS & ATTAIN PERFECT BALANCE: Slam balls add a layer of resistance to exercises which traditionally rely on bodyweight. They naturally increase muscle mass and improve posture and balance, through aiding in regulating movement patterns.
  • ENGINEERED FOR PRECISION & DURABILITY: Simply the highest quality slam balls on the market. Our slam balls have gone through over 10 re-designs throughout the years, aiming for perfection and both indoor and outdoor exercise precision.
  • CHOOSE YOUR SIZE: Our 9" diameter balls are offered in 10-lb, 15-lb, 20-lb, 25 lb, 30 lb, 35 lb, 40 lb and 50 lb sizes. Get one now according to your strength level and come back to buy more, as your endurance increases!
SaleBestseller No. 5
DYNAPRO Medicine Ball | Exercise Ball, Durable Rubber, Consistent Weight Distribution, Comfort Textured Grip for Strength Training (Gray- 12LB)
45 Reviews
DYNAPRO Medicine Ball | Exercise Ball, Durable Rubber, Consistent Weight Distribution, Comfort Textured Grip for Strength Training (Gray- 12LB)
  • DURABLE RUBBER CONSTRUCTION HANDLES STRESS EASILY: Designed to withstand the pressure of constant slamming or bouncing on the floor or wall, our air-filled Medicine Ball is made of a durable rubber casing that is burst-resistant and delivers twice the bounce than other brands.
  • FIVE WEIGHT OPTIONS MATCH ANY FITNESS LEVEL: Whether you're a beginner or a seasoned athlete, there's a weighted exercise ball that's right for you. Start with the 4lb ball and move up gradually to 6, 8, 10 or 12lbs to strengthen and tone your core and upper and lower areas of your body.
  • DUAL SURFACE TEXTURES ENSURE A NON SLIP GRIP: DynaPro Medicine Balls are designed with a diamond pattern on the black surface and a marble texture on the rest of the ball. This dual pattern delivers a secure and steady grip so you can safely handle the weighted ball during slamming, bouncing or tossing.
  • PACK MORE POWER INTO YOUR WORKOUT: A DynaPro Medicine Ball offers unlimited variations to basic moves such as squats, shoulder presses, push-ups, lunges, chest tosses, jumps, and deadlifts. Med ball exercises combine the power of weight training with speed of movement to build explosive strength and endurance into your training program.
  • PERFECT FOR SOLO OR GROUP EXERCISE: Use it alone, with a training partner or a group exercise class at home, in the gym, outdoors or anywhere you feel the need to give your muscles that extra challenge anytime of the day.
SaleBestseller No. 6
Champion Sports Medicine Ball Tree
94 Reviews
Champion Sports Medicine Ball Tree
  • Made of high strength steel tubing
  • Narrow design allows rack to fit almost anywhere
  • Holds up to 5 medicine balls
  • Assembly required
  • Dimensions: 15"L x 11"W x 52"H
SaleBestseller No. 7
Titan 14 lb Wall Medicine Ball Core Workout Cardio Muscle Exercises Strength WOD
118 Reviews
Titan 14 lb Wall Medicine Ball Core Workout Cardio Muscle Exercises Strength WOD
  • Usage: Throw against the wall to hit a target or use for medicine ball workouts like squats, sit-ups, twists and more; Not meant to be used for slam ball exercise routines as it will damage the ball
  • Benefits: Develop core and muscle strength, increase cardiovascular endurance, and burn calories; Functional exercises help your everyday life, such as squatting, lifting, throwing and standing
  • Durability: High quality synthetic-leather material on outside; Tight double-stitching holds it closed; Can withstand years of wall throws and medicine ball exercises!
  • Dimensions: Weight - 14 lb, Diameter - 14"
  • Titan Fitness Products: Check out our full line of cardio and muscle exercise equipment, like slam balls, dumbbells, exercise bikes, and power racks!
SaleBestseller No. 8
Sports Research Medicine Ball (8lb) | Helps develop core strength & balance
89 Reviews
Sports Research Medicine Ball (8lb) | Helps develop core strength & balance
  • 8-pound ball for upper- and lower-body exercises
  • Ideal for classic medicine ball workouts
  • Helps develop core strength, balance, and coordination
  • Sturdy rubber construction; can bounce off hard surfaces
  • Textured finish provides a superior grip
Bestseller No. 9
Sportmad Soft Medicine Ball Wall Ball for CrossFit Exercises Strength Training Cardio Workouts Muscle Building Balance, 6/10/12/14/18/20/28/30LBS, Red&Black /Blue&Black
16 Reviews
Sportmad Soft Medicine Ball Wall Ball for CrossFit Exercises Strength Training Cardio Workouts Muscle Building Balance, 6/10/12/14/18/20/28/30LBS, Red&Black /Blue&Black
  • Durability: Soft grippy synthetic-leather and double thick tight stitching holds it closed, withstand years of wall throws and exercises
  • Diameter: 14-Inch diameter for every weight
  • Multi-function: 6, 10, 12, 14, 18, 20, 28 and 30 pounds weights available for beginner to advanced training
  • Benefits: Perfect for muscle strength, increase cardiovascular endurance, burn calories, increase your speed, strength, coordination & conditioning
  • Sportmad Fitness Products: Check out our full line of exercise equipment, like gymnastics mats, barbell racks, roman chairs and so on
SaleBestseller No. 10
CAP Rubber Medicine Ball Set with Rack
83 Reviews
CAP Rubber Medicine Ball Set with Rack
  • Item may ship in more than one box and may arrive separately
  • Exercise several muscle groups at once, and develop core strength more effectively
  • Unique textured gripping surface for better control during use. Perfect for family workouts
  • Improve your balance, coordination, flexibility, and endurance
  • The two tone colors with silver accents will add personality to any workout area
  • Set includes two, four, six, eight, ten & twelve Lb medicine balls plus the rack
  • Heavy duty weighted ball that bounces
Bestseller No. 11
Empower Medicine Ball for Women, Exercise Weight Ball for Strength Training, Cardio, Soft Fingertip-Grip Surface, 10lb
43 Reviews
Empower Medicine Ball for Women, Exercise Weight Ball for Strength Training, Cardio, Soft Fingertip-Grip Surface, 10lb
  • DESIGNED FOR WOMEN: Our medicine balls for women are designed with a woman's body and needs in mind. Sculpt, tone and increase cardio and improve core strength
  • BURN MORE CALORIES: Toss, swing and lift weighted medicine ball to blast calories. Combining cardio and weight training results in burning more calories
  • CORE STRENGTH: Greatly improve your balance, core and posture with regular use of our weighted medicine ball
  • SOFT MEDICINE BALL: Made from high quality vinyl that is friendly to the environment with a soft, fingertip-grip surface
  • WHAT YOU GET: One 10-pound medicine ball with a workout DVD and boot camp guide
SaleBestseller No. 12
Dual Grip Fitness Power Medicine Ball - 12 lb. Black/Teal
17 Reviews
Dual Grip Fitness Power Medicine Ball - 12 lb. Black/Teal
  • Power Medicine Ball With Dual Grip is new patented rubber covered handle design offers more freedom and comfort during exercises
  • Dual grips provide versatility for more function and core training
  • Great for abdominal, strength and rotational movement training.
  • Synthetic weather-resistant rubber surface
  • All weights are 9 in diameter.
SaleBestseller No. 13
Tone Fitness Soft Weighted Toning Ball
16 Reviews
Tone Fitness Soft Weighted Toning Ball
  • Small weight great for toning and strengthening
  • Increases strength of lower and upper arms, fingers & wrists
  • Soft, durable alternative to dumbbells
  • Use during your yoga workout, to increase intensity
Bestseller No. 14
Danskin Weighted Toning Ball for Women, Medicine Ball, Exercise Weight Ball, Strength Training Ball, 10lbs
130 Reviews
Danskin Weighted Toning Ball for Women, Medicine Ball, Exercise Weight Ball, Strength Training Ball, 10lbs
  • DESIGNED FOR WOMEN: Our Danskin weighted toning balls for women are designed with a woman's body and needs in mind. Sculpt, tone and increase cardio and improve core strength
  • BURN MORE CALORIES: Combining cardio and weight training results in burning more calories. Toss, swing and lift weighted medicine ball to blast calories
  • CORE STRENGTH: Greatly improve your balance, core and posture with regular use of our weighted toning ball medicine ball
  • SOFT SURFACE MEDICINE BALL: Made from high quality vinyl with a soft grip surface for better comfort and control
  • WHAT YOU GET: Includes one 10-pound Danskin weighted toning ball and illustrated exercise poster
SaleBestseller No. 15
CAP Rubber Medicine Ball, 10-Pound, Red
313 Reviews
CAP Rubber Medicine Ball, 10-Pound, Red
  • 10 Lbs.-Red/Black
  • Tacky grip for safe exercising
SaleBestseller No. 16
Milliard Double-Grip Medicine Ball - 10lb.
124 Reviews
Milliard Double-Grip Medicine Ball - 10lb.
  • 10 lb. medicine ball has built-in handles at the three o'clock and nine o'clock positions for a firm, easy and comfortable grip during intensive training that involves rotational or explosive movements.
  • Simple to use and easy to integrate into almost any training regimen. Great for use at the gym, in yoga, martial arts, or in your living room.
  • Balance on it, lift it, shake it side-to-side - make it a part of your day any way you can to improve your core strength and to increase your endurence levels.
  • No moving parts to break, batteries to change or long manuals to read.
  • Solid weighted core
SaleBestseller No. 17
Yes4ll 20 lbs Slam Ball for Strength and Crossfit Workout – Slam Medicine Ball (20 lbs, Black)
7 Reviews
Yes4ll 20 lbs Slam Ball for Strength and Crossfit Workout – Slam Medicine Ball (20 lbs, Black)
  • HIGH-DENSITY CONSTRUCTION: Filled with iron sand to prevent the ball from bouncing or rolling and enhance the balance and firmness of the ball
  • EASY TO GRIP SURFACE: Feature a grooved and textured PVC shell to help you get a firm grip on the ball even with sweaty hands
  • THICK SEAMLESS DESIGN: Specially formulated resilient soft shell which is rotationally molded for a seamless construction to add more durability and ensure it cannot be split over time of use
  • BOOST YOUR AEROBIC CAPACITY: Improve muscle mass, increase your heart rate & burn more calories, enhance coordination between your hands & eyes for smooth movements in sports
  • IDEAL FOR THE TOUGHEST WODS: Non bounce, specifically designed for CrossFit exercises, conditioning workouts, wood chops, overhead throws, twists, MMA, wrestling, football, basketball, or general athletic training
Bestseller No. 18
Trademark Innovations Exercise Slam Medicine Ball (Blue, 15 Lbs.)
35 Reviews
Trademark Innovations Exercise Slam Medicine Ball (Blue, 15 Lbs.)
  • Sand filled, no bounce slam ball
  • 9 inch diameter
  • Made from PVC
  • 15 pound medicine ball
  • By Trademark Innovations
Bestseller No. 19
Champion Sports Leather Medicine Ball (Blue/White, 9-10Lbs)
275 Reviews
Champion Sports Leather Medicine Ball (Blue/White, 9-10Lbs)
  • Thick synthetic leather cover offers maximum grip and control
  • Leather cover and stitching provide exceptional durability and stand up to extreme exercises
  • Will last a long time and stand up to extreme exercises
  • Great for cross training to improve strength, flexibility and cardio for any sport
  • Weight: 4 kg/8.81 lbs • Size: 10" Diameter
Bestseller No. 20
Valeo 4-Pound Medicine Ball With Sturdy Rubber Construction And Textured Finish, Weight Ball Includes Exercise Wall Chart For Strength Training, Plyometric Training, Balance Training And Muscle Build
131 Reviews
Valeo 4-Pound Medicine Ball With Sturdy Rubber Construction And Textured Finish, Weight Ball Includes Exercise Wall Chart For Strength Training, Plyometric Training, Balance Training And Muscle Build
  • Sturdy rubber construction with a textured surface for superior grip
  • Built to bounce off hard surfaces
  • Includes an exercise wall chart
  • Helps develop core strength and improve coordination, balance, and endurance
Bestseller No. 21
Gaiam Balance Ball Chair – Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk with Air Pump, Exercise Guide and, Black
3,735 Reviews
Gaiam Balance Ball Chair – Exercise Stability Yoga Ball Premium Ergonomic Chair for Home and Office Desk with Air Pump, Exercise Guide and, Black
  • Alternative desk chair created by leading health & fitness experts to improve back health and core strength and features the same yoga ball used in the exercise guide and rolling, lockable caster wheels
  • Featuring the same yoga ball as the exercise guide, this chair helps to build a healthier core, align the spine, relieve back pain and stiffness, boost energy levels and increase productivity with an active body and a focused and engaged mind
  • Designed for users 5' to 5'11" tall and fits most standard-height desks. For a taller chair, add 2 inches with Gaiam's compatible leg extenders, sold separately. 300-pound weight capacity.
  • Color: Black. Includes: removable 52-centimeter exercise ball, an air pump, an adjustable metal support bar, 4 easy-glide casters (2 back wheels lockable) and a desktop exercise guide to stay active
  • It may be necessary to re-inflate the ball after initial inflation, allowing the ball's material to stretch to its final size. Inflate ball with air, let stand for 24 hours, deflate 50% then fill again to 52cm height.
Bestseller No. 22
Jinyuelai Medicine ball 10lb
17 Reviews
Jinyuelai Medicine ball 10lb
  • Non-Slip Rubber surface
  • 6-pound ball for upper- and lower-body exercises
  • Heavy duty, triple stitched soft shell covering
  • Absorbs impact
  • Special construction allows ball to maintain balance and keep its shape
  • Not intended for slamming exercises, please refer to j/fit Slam Ball for use
Bestseller No. 23
RitFit Soft Medicine Ball/Wall Ball for Strength and Conditioning Workouts, Core Training (RedNew(10.0 pounds))
3 Reviews
RitFit Soft Medicine Ball/Wall Ball for Strength and Conditioning Workouts, Core Training (RedNew(10.0 pounds))
  • Usage: The RitFit fitness soft medicine balls are perfect for use with cross training/HIIT workouts, wall ball exercises and strength and conditioning workouts.
  • Durability: Handcrafted wall ball with reinforced seam construction. Can withstand years of wall throws and medicine ball exercises!
  • Function: Special construction allows ball to maintain balance and keep its shape. Each ball is individually tested for balance to ensure even packing of internal weight.
  • Benefits: Develop core and muscle strength, increase cardiovascular endurance, and burn calories; Functional exercises help your everyday life, such as squatting, lifting, throwing and standing.
  • All sizes are 14-Inch diameter. Professionally stitched-in weight and logo that looks fantastic, with beautiful color coding by weight for easy identification. Guarantee:If you are not 100% in LOVE with your RitFit Wall Ball, just let us know and we'll refund you in full. For a risk-free purchase click "Add to Cart"!
SaleBestseller No. 24
A2ZCARE Slam Ball 30lbs, 25lbs, 20lbs, 15lbs, 10lbs, 8lbs - Medicine Ball or Weight Ball - Black (10 lbs)
9 Reviews
A2ZCARE Slam Ball 30lbs, 25lbs, 20lbs, 15lbs, 10lbs, 8lbs - Medicine Ball or Weight Ball - Black (10 lbs)
  • HIGHLY CONSTRUCTED: Made of high-density PVC outside and structured, our slam ball is designed to survive from the toughest exercise which highly impact with the ground. With grooved resilient soft shell, slam balls won't crack through heavily slam or throw. Sand filled inside makes medicine ball slam condensed and squishy with proper weights
  • EASY TO GRIP: Look cool with textured surface provide a decent amount of grip between ball and palms, help hold tightly without slip even with sweaty palms
  • RELEASE YOUR STRENGTH: Slam balls are perfect for exercises of core muscles, arms' strength in coordination with upper back, knees, abdominals, and shoulders. Help increase the total balance even with high-speed workouts. And help to produce more power, increase heart rate and burn more calories; improve posture and movements. Weighted ball is especially designed for athletic training, basketball, wrestling practice, with different workouts such as overhead throws, twists, wood chops and more
  • MULITPLE WEIGHTS FOR MULTIPLE CHALLENGES: Available in 8, 10, 15, 20, 25 and 30 lbs, the 25 and 30-lb slam balls are 11-inch diameters while others are 9-inch diameters
  • COVERED BY WARRANTY: 30-day free return and 1 year limited warranty
Bestseller No. 25
Champion Sports Double Medicine Ball Tree
31 Reviews
Champion Sports Double Medicine Ball Tree
  • Holds up to 10 medicine balls. Some assembly required. 22.5inL x 11inW x 52inH.

The Science Behind Medicine Ball Training

The ability to produce maximal power is so very important not only in competitive athletics but as we become middle-aged and older adults as well.  By building and maintaining power, balance, and strength, we all can live a very enjoyable and active lifestyle.

While performing medicine ball training for power you should focus on movement coordination and efficiency with the intent to move the medicine ball with explosive movements, and as fast as humanly possible despite the med balls weight.

Force depends on your ability to recruit what are called high threshold motor units, which are muscle fibers that have the ability to contract very fast and explosively. This ability is also known as neuromuscular efficiency and is enhanced with explosive medicine ball training.

15 Medicine Ball Exercises – The Total Body Workout

 

Full-Body Medicine Ball Exercises

1. Lunge With Overhead Press

Stand with the feet together, holding a medicine ball with a weight that is manageable for you, in front of the chest with both hands. Lift the right foot off the floor, bending the knee, and hold this position for one count before stepping forward into a lunge. With the body weight shifting to the right leg, reach the medicine ball straight overhead. While still in the lunge position, pull the ball back to the chest, and bring the front leg back to the starting position and repeat.

2. Lunge With Twist

Standing with feet about shoulder width apart, and shoulders relaxed, hold a medicine ball out in front of the chest. Step forward into a lunge with the right leg. Get deep into that lunge, making sure the front thigh is parallel with the floor, then with extended arms, reach the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to center. Return to the standing position, then lunge with the other leg (and rotate to the left this time). Do the twist in place, or moving forward as walking lunges.

3. Squat Press and Throw

With your heels grounded, come to a squat position (as if sitting in an invisible chair). Drive through the heels to jump, and throw the ball straight up as high as possible. Let the ball drop to the ground and repeat. Be sure to step back after each throw so the ball doesn’t hit you in the head on the way down. This should be obvious, but I have seen dummies just stand there and take it off the noggin.

Legs and Glutes

4. Single-Leg Squat

Stand with feet shoulder-width apart and knees slightly bent. Lift the right foot off the ground and extend it forward. Hold the medicine ball in front of your midsection, and lower the body into a squat position. Return to start position, and switch legs. That is one repetition.

5. Reaching Romanian Dead-lift

This one will challenge your balance. Stand on the right leg, with a medicine ball in both hands. Bend the right knee slightly, and hinge forward at the hips, extending the left leg straight back. The body should now form a straight line that’s perpendicular to the standing leg. Return the extended leg to the floor, repeat, then switch legs. Maintain good focus and drive through your heels. This is one of my favorite hamstring / glute exercises.

6. Single-Leg Hip Bridge

Lie on your back and place your right foot onto the medicine ball. Squeeze the hips up toward the sky with the left leg straight in the air, and all your weight supported by the right foot and the shoulders. Pause for a one count, then slowly return to the start position, and repeat. That will make one repetition.

7. Circle Squat

Stand holding a medicine ball at the right hip. Circle the ball overhead toward the left, while stepping out the left leg to into a side squat (think of a sumo wrestler). Circle the ball all the way to the left side of the body, while still in the squat, then step the feet back together, and circle the ball back to the right. Repeat, then switch directions.

Chest and Back

8. Single-Arm Med Ball Push-Ups

Adding a medicine ball to your standard push-up quickly puts you into an even more challenging movement. Get into a high-plank with a medicine ball under one hand. Lower the chest toward the floor to perform a push-up. Return to high-plank and roll the ball to the other hand. (Modify by dropping to your knees.)

9. Medicine Ball Push-Ups

Begin in a standard push-up position, place your hands on the medicine ball, and shift your body weight forward until in plank position. Keeping the core tight, and the head aligned with the spine, slowly lower the chest toward the ball until it nearly touches the med ball. Make sure to keep the elbows pinned tightly at your sides. Finish the move by pressing upward through the arms until they’re fully extended. If you are not strong enough to perform this movement, go ahead and drop your knees on the mat.

10. Weighted Superman

Lie face down on the mat with arms stretched out in front, holding onto a lightweight medicine ball. Slowly raise your arms and legs up as high as possible, engaging the back muscles. Hold the position at the top for a three count, and lower the body back down to the mat and repeat.

11. Wall Pass

Find the nearest medicine ball wall (hint – it should be made of concrete and not glass). Stand about 3 to 4 feet in front of it, holding a lightweight medicine ball with both hands. Get into an athletic stance, with a slight bend in the knees, and the core engaged, bring the ball to the chest, and firmly throw it at the wall in a chest pass motion. Please be sure to catch the ball on its return.

Shoulders and Arms

12. Shoulder Press

This is a basic movement and very easy even for beginners but can be juiced up with a heavier ball. Hold a medicine ball at the chest (about an inch away, right in front of the sternum). Extend the arms to the ceiling, reaching the ball overhead, and slowly lower the ball back to the start position. If it feels too easy, grab a heavier ball and feel those shoulders burn. Ahhh burns so good!

13. Figure 8

Stand with feet shoulder-width apart while holding onto a medicine ball with both hands to one side of the head, with arms fully extended. Slowly move the medicine ball in a fluid, controlled motion, forming the figure 8. Repeat reps clockwise, then switch directions. Just like with shoulder presses progress to a heavier ball if it feels too easy.

14. Triceps Extension

Stand in a comfortable stance, or sit on a bench or a chair with your core engaged. Hold a medicine ball in both hands with the arms extended overhead. Now, bend the elbows, lowering the ball behind the head until the arms form a 45-degree angle (or as far as feels comfortable). Squeeze the triceps to straighten the arms while bringing the ball back to the starting position.

15. Biceps Curl

Stand with feet shoulder-width apart, holding the med ball in both hands at the chest. Keep the elbows close to the body, lower the ball toward the ground until the arms are fully extended, then curl the ball back up to the chest. Lower the arms back to the starting position. Repeat.

Other Resources You Should Check Out...

Amazon Best Seller Products List Last Updated on 2018-04-24

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