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.