Medicine Ball Workout Plan

4 Weeks / 1 Day per Week / Intermediate

Medicine Ball Workout Plan

Medicine Ball Workout Plan

4 Weeks / 1 Day per Week / Intermediate

Medicine Ball Workout Plan

4 Weeks / 1 Day per Week / Intermediate

  • Day 1
Full Body Medicine Ball Workout

Notes for Week 1, Day 1

Try to complete the Full Body Medicine Ball Workout as quickly as possible. However, do not sacrifice form for speed. Be sure to twist, squat, crunch, and push all the way on each and every exercise to get the best results. Don't cheat yourself.

For the needed energy to complete these medicine ball exercises it is highly advised to take the recommended supplements that are listed on this page. Especially, supplements like NO2, MCT, Whey Protein, Amino Acids, and ZMA. These supplements will give you tons of energy and help in re-building your muscles.

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Exercise Sets Distance Time Reps Weight Rest
Abs / Beginner
1 sets, 20 reps
1 20 -- --:--
Quads / Intermediate
1 sets, 20 reps
1 20 -- --:--
Obliques / Beginner
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
--
1 sets, 20 reps
1 20 -- --:--
--
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1 sets, 20 reps, 02:00 rest
1 20 02:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

In the quest for fitness, one of the most sought-after goals is a change in body composition. Specifically, the desire to get lean ranks high among priorities. The Medicine Ball Workout Plan takes the very best medicine ball exercises to a new level. The end result will be a fit and tone body, fr... more

In the quest for fitness, one of the most sought-after goals is a change in body composition. Specifically, the desire to get lean ranks high among priorities. The Medicine Ball Workout Plan takes the very best medicine ball exercises to a new level. The end result will be a fit and tone body, free from excess baggage.

Many Benefits of the Medicine Ball


Whether trucking to the gym, or using the routine as a home workout, the medicine ball training found in this plan covers all the bases. Working all major muscle groups, including the abs, chest, shoulders, arms, and legs, this exercise ball workout has the capacity to provide a multitude of benefits.

Designed Around the Core


While medicine ball workouts for abs are designed around the core, the movements require the use of all muscle groups. In many cases, the entire body is worked in just one move. This means that medicine ball core workouts provide an intense challenge to the core and abdominal muscles, but also stimulate other muscle groups, which aids in the success of the routine.

Gain Endurance


The Medicine Ball Workout Plan is designed to be used three days a week, allowing time in between sessions for rest. The 12 moves and 240 reps are designed as one large medicine ball circuit, which makes it one of the most ideal medicine ball workouts for women and at the same time one of the best medicine ball workouts for men. The lack of rest in between moves keeps metabolism high, which in turn produces fat-burning results, as well as improved cardiovascular function, greater endurance, and unique and dramatic changes to body composition.

Get Strong


Medicine ball exercises for women and men do more than just tone, though. They provide an easy way for anyone to gain strength without the necessity of traditional weights, such as barbells and dumbbells. While the medicine ball ab workout may be initially chosen for the sake of shedding excess weight, these additional benefits are a welcome bonus.

This medicine ball training is straightforward and can be followed quite easily. It is broken down into individual medicine ball exercises, with a rep count of 20-25 for every move, and is designed to be followed exactly as planned from beginning to end.

Use Circuit-Style Training


The option always exists with circuit-style training to repeat the circuit as many times as necessary to achieve the burn and feeling of a job well-done. Therefore, there is no limit to how advantageous the Medicine Ball Workout Plan can be. One person may find one or two circuits plenty of work initially, whereas others may wish to complete three or more per scheduled day.

Tone Muscle and Burn Fat


Utilizing the best medicine ball exercises is the basis for this extremely beneficial plan. This medicine ball core workout promises to help tone and burn fat, resulting in a more aesthetically appreciated body. The necessary help of all other muscle groups, as well as the circuit style and pace, makes it beneficial to every other part of the body, as well. This whole body medicine ball training routine is designed to be implemented for 30 days to maximize results and provide all the benefits it has to offer.

Make Sure to Add Proper Nutrition


These medicine ball exercises combined with a balanced diet will dramatically transform your body into a lean, ripped physique. For even greater, faster results add in the recommended supplements on this page. Nutrition is half the battle. Don't let your hard work go to waste without the proper nutrients. You now know everything about this plan and how great it is. So what are you waiting for? Get ready for one of the best workout plans available! Start following this Medicine Ball Workout Plan today!

27 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Medicine Ball
  • Roman Chair
Medicine Ball Workout Plan

27 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Lose Weight

Equipment Needed

  • Medicine Ball
  • Roman Chair