This 15 minute medicine ball workout has been designed by Louise as a total body, all round workout to get your blood pumping, your heart beating and your core working.
There are 4 parts this workout including the
Not got a medicine ball yet? Get the OFC recommended medicine ball here.
Before we get started though, lets have a look at why working out with a medicine ball is so great:
Nowadays medicine balls comes in one shape, but many sizes. In this video Louise is using 5kg medicine ball. If you are new to working out with a medicine ball then we recommend not going heavier than this just yet. Why? Because a medicine ball is all about mobility, stability and core...
Now we know why we are doing it, let's get on with it!
This is the classic medicine ball exercise working upper and lower body at the same time. If you are struggling to squat then checkout our video on how to squat properly and safely.
Hold the ball underneath in two hands and then squat down, push back up and push the ball into the heavens. make sure you movement is nice and controlled, there are no points for speed.
The chest press is a all about shoulders and back and trust me, this is not as easy as it looks. Keep you form good at all times and do less reps if you have to.
Hold the ball into your chest and then push it outwards to full range in front of you and then bring back to your chest.
The wood chop exercise epitomises why this 15 minute medicine ball workout is so powerful; this is a full body exercises all in one movement, encouraging power and mobility together.
Start in a squat position with the ball resting on you right hip, then push, in one movement, upwards into the air so the ball finishes up above your head on he left. repeat 10 times on both sides.
Working your core is what it is all about. Lunge forwards hold the ball out in front of your chest. Once you gained control, slowly rotate to the left and to the right. Repeat 10 times on each leg.
Unlike a normal sit-up, the medicine ball puts your abdominal muscles to full stretch before engaging them - a sure fire way to get absolutely ripped!
Sit upwards and forwards bring the medicine ball into the air in front of you. And repeat.
A novel take on your standard press-up, the rolling pres sup involves placing one hand on the medicine ball, do the press-up and then rolling the ball over to the other hand and then doing another press-up. Repeat 10 times, or until you drop.
And there you have it, 6 of the best medicine ball exercises put into a great 15 minute workout for you to try!
We reckon that if you do all the reps for 3 sets it should take you 10-15 minutes to work your way through it making it a fantastic workout to do in your lunch hour or before breakfast. Not got a medicine ball yet? Get the OFC recommended medicine ball here!
Check out the our homepage for more information about what the OFC can do for you in terms of posture, pain management, rehabilitation, inspiration and technique.