How to Use a Medicine Ball

by l hamilton

How to Use a Medicine Ball

Supplies

  • 1 Medicine Ball
  • Instructions

    Step 1

    Passing Ball: Lay flat on your back with your arms extended above your head and the ball between your hands.

    Step 2

    Passing Ball: Lift your legs and your arms up. Place the ball between your ankles.

    Step 3

    Passing Ball: Slowly lower your arms and legs down.

    Step 4

    Passing Ball: Lift your arms and legs together. Pass the ball from your ankles to your hands.

    Step 5

    Passing Ball: Slowly lower your arms and legs back to starting position. Repeat.

    Step 6

    Plank Toe Taps: Get in the plank position with your feet balancing on the ball.

    Step 7

    Plank Toe Taps: Step one leg out and tap the ground.

    Step 8

    Plank Toe Taps: Move your leg back to center.

    Step 9

    Plank Toe Taps: Step your other leg out to the side and tap the ground.

    Step 10

    Burpees: Get in the plank position.

    Step 11

    Burpees: Do a pushup.

    Step 12

    Burpee: Jump to the front of your mat and grab the ball.

    Step 13

    Burpee: Stand up, lifting the ball over your head.

    Step 14

    Russian Twists: Sit back as far as you can with your legs lifted above the ground. Hold the ball in front of you.

    Step 15

    Russian Twist: Keeping your legs in the same position, turn your body to the side and touch the ball to the ground.

    Step 16

    Russian Twists: Go back to the starting position. Twist your body to the other side and touch the ball to the ground.

    Step 17

    Step 18

    Mountain Climbers: Get in the plank position with your feet balanced on the ball.

    Step 19

    Mountain Climbers: Drive one knee up to your chest. Go back to the plank position and drive the other knee up.