6 medicine ball exercises for a full body workout

Best Medicine Ball Exercises

The best medicine ball exercises for a full body workout. Medicine ball jackknife to build muscle and other medicine ball exercises for abs, core and total body.

Aim to complete 12 reps x 3 Sets

Equipment Required: Medicine Ball

Medicine Ball Squat and Reach

medicine ball squat and reach

Begin in a standing upright position with feet wider than hip width apart with a medicine ball in front of you. Engage your muscles and pushing your hips back lower yourself into a squat with the medicine ball at chest level. As you return to your start position raise your arms up straight over your head. Repeat for the required number of reps.

Medicine Ball Forward Lunge with Rotation

medicine ball forward lunge with rotation

Start in an upright position with feet shoulder width apart. Step forward into a lunge position. Keep knees aligned to feet and your back straight. Rotate to the side and return to your start position. Repeat for the other side.

Medicine Ball Plank Rollout

medicine ball rollout

Begin in a high plank with shoulders, hips and feet aligned and a medicine ball in front of you.  Keeping your core engaged roll a medicine ball between your left and right hands.

Medicine Ball Pushups

medicine ball pushups

Begin in a high plank with shoulders, hips and feet aligned. Keeping your core engaged and your left hand balanced on a medicine ball, complete a pushup. Roll the medicine ball to your right hand and repeat for the other side.

Medicine Ball Jackknife

medicine ball jackknife

Begin by laying on the floor or a mat with your arms and legs outstretched. Holding a medicine ball with both hands and your core engaged bring both arms and legs towards the centre. Pause and return to your start position

Medicine Ball Mountain Climber

medicine ball mountain climber

Begin by forming a high plank and holding a medicine ball with both hands. Engage your core and bring your right knee in towards your chest. As you return to your start position bring your left knee in towards your chest. Build momentum and keep switching between legs until all reps are complete.


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