Medicine ball is a very functional piece of kit. These – often neglected items can maximise your workout and your workout time as Patrick Dale describes with this great No Frills option.

“I really like single pieces of exercise kit workouts. If you train at home or your gym is crowded, using just one piece of kit for your entire workout means that you can get a lot done in a short time and you won’t have to wait for other pieces of kit or machines to become available. So, to that end, here’s my medicine ball circuit.

Patrick Dale is one of the gurus in the industry, after studying physical education in college, he began working as a Personal trainer later take a five year break from the Health & Fitness industry to join the Royal Marine Commandos, one of the most elite fighting forces in the world. Now he has his own company “Solar Fitness Qualifications” which provides courses for those wishing to follow in his footsteps in to the Health & Fitness industry.


Medicine ball workouts

Wood Chop reverse lunges

Combining lower body, core and upper body movement, this exercise is a total body blaster that will ramp up your heart rate. Hold your medicine ball in your hands and raise your arms above your head. Stand with your feet together. Take a large step backward and bend your legs to lower your rear knee to the floor. Simultaneously rotate your upper body, swing your arms down and across your body so the ball comes to rest on the outside of your front leg. Step back in, raise your arms and then perform another repetition to the opposite side. Continue alternating sides for the duration of your set.

Standing Twists 

This core exercise targets your rectus abdominus and obliques. Stand with your feet shoulder-width apart. With the ball in your hands, extend your arms in front of you at waist to shoulder-height, then twist your upper body to the left and then as far to the right as possible.


This exercise is sure to get you some attention as it makes a fair bit of noise and looks quite spectacular. As well as raising your profile (!) this is a great total body exercise that will crank up your heart rate and develop power. With your feet shoulder-width apart, hold a medicine ball in your hands and raise your arms above your head. Using your entire body, hurl the ball down at the floor as hard as you can just in front of and in between your feet. Catch the ball as it bounces (or bend down and pick it up) and repeat.

“Using your entire body, hurl the ball down at the floor as hard as you can just in front of and in between your feet”

Crunch to wall throw

Develop some dynamic ab, chest and shoulder power with this exercise. Sit on the floor holding the ball to your chest, lower your torso to the ground and then dynamically thrust your arms away from you to throw the ball against a solid wall, whilst crunching your abs to get the full effect from this exercise. Catch/collect the rebound and repeat.

Ball balance press up

No circuit is complete without press-ups. Place your ball on the floor and place your hands on top of it, walk your feet back until your legs are straight and your shoulders, hips and feet form a perfect line. Keeping your arms tucked into your ribs, bend your arms and lower your chest to lightly touch the ball. Push yourself back up and repeat. If full press-ups are too challenging, bend your legs and rest your knees on the floor. The wobblefactor will test both your strength and stabilising muscles.

 Wood chop

A functional whole body movement that’s hard to beat. Hold the ball in two hands high over one shoulder. Next, pull it down and across your trunk so that it reaches a position outside of your knee. Let your foot on the same side as where the ball started from lift off the floor as you rotate your hips with the ‘chop’. Complete your reps and repeat on the other side.


“While you could perform a rep-controlled circuit, I favour using time as the controlling factor. Pick a level from the chart below and perform each exercise for the duration indicated. Move quickly from one exercise to the next and then rest for the prescribed time once you have completed the last exercise. Repeat the entire circuit for the indicated number of laps. Level Time Rest Laps Beginners 30 seconds 180 seconds Two Intermediate 45 seconds 90 seconds Three/four Advanced 60 seconds 60 seconds Five”

If  you like this article  we really recommend  our  Balanced diet Plan  which you can find here.

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