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Full Body Medicine Ball Circuit





1. Medicine Ball Squat and Press:

  • Stand with feet shoulder-width apart, holding the medicine ball at chest height.

  • Perform a squat, then press the ball overhead as you return to the standing position.

2. Medicine Ball Russian Twists:

  • Sit on the floor with knees bent and feet lifted, holding the medicine ball.

  • Twist your torso to one side, touching the ball to the floor beside you, then twist to the other side.

3. Medicine Ball Lunges:

  • Stand with feet together, holding the medicine ball.

  • Step forward into a lunge, lowering your back knee toward the ground, and twist your torso over the front leg.

4. Medicine Ball Deadlifts:

  • Stand with feet hip-width apart, holding the medicine ball in front of you.

  • Hinge at the hips, keeping a slight bend in the knees, and lower the ball toward the ground, then return to the starting position.

5. Medicine Ball Push-Ups:

  • Place the medicine ball under one hand in a plank position.

  • Perform a push-up, then roll the ball to the other hand and repeat.

6. Medicine Ball Wall Slams:

  • Stand facing a sturdy wall with feet shoulder-width apart, holding the medicine ball overhead.

  • Slam the ball against the wall with force, catching it on the rebound.

7. Medicine Ball Plank with Shoulder Taps:

  • Get into a plank position with hands on the medicine ball.

  • While maintaining a stable plank, tap one hand to the opposite shoulder, then alternate sides.

8. Medicine Ball Burpees:

  • Hold the medicine ball at chest height.

  • Perform a burpee by squatting, placing the ball on the ground, jumping back into a plank, jumping back in, and then jumping up while holding the ball.


Complete the circuit 2-3 times for a comprehensive full-body workout using a medicine ball. Adjust the weight of the ball based on your fitness level.

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