20lb Medicine Ball Exercises
The medicine ball exercises below can be done on their own or as part of a circuit workout. It’s good to alternate between lower body, core movements and upper body.
As the weight of the Dynamax ball you train with increases, the exercises you choose should move closer to your core. The drills we’ve chosen have been carefully selected to give you more control and also protect your lower back.
Before you get started, make sure you bag a 20Ib medicine ball, an exercise mat and an area with plenty of space. We recommend using either our Elite 14″ MMA Medicine Ball, Elite 14″ Medicine Ball or our Standard 14″ Medicine Ball.
1. Cowboy Squats
A good start for your medicine ball workout, cowboy squats provide a total body strength move. For those who haven’t attempted this before, it’s a squat with an overhead reach. Squat with the ball resting on your head and your elbows out to the sides. Then, press overhead as you stand, finishing on your tiptoes.
Muscles it targets: Calves, quads, hamstrings, deltoids and the shoulder complex.
2. Lateral Toe Taps
Lateral toe taps are great for taking a break from upper-body training. In other words, they’re ideal for targeting lower body muscles. We recommend this medicine ball exercise for improving speed, agility and quickness training.
Muscles it targets: Glutes, hip flexors, calves and quads.
3. Russian Twists
Give your core strength, power and endurance a boost with medicine ball Russian Twists. This move involves tapping the ball each side of your body on alternating sides.
Muscles it targets: Obliques and core.
4. D-Frogs
The exercise is like a frog leap, hence its name. It’s ideal for building up your core strength, shoulder stability and giving your legs a good workout. In fact, this locomotion based medicine ball exercise offers a total body move. Pick up the ball, place it in front of you, and then hop your feet forward – simple, but effective.
Muscles it targets: Core, shoulders, calves and quads.
5. Lateral D-Frogs
Similar to regular D-Frogs, the lateral variety encourages you to move the ball laterally. Travel sideways with the ball across a mat.
Muscles it targets: Core, shoulders, calves and quads.
6. Air (Wall) Ball
Similar to the Cowboy Squat, an air (wall) ball packs more power and is great for building coordination and accuracy. Performed without the need for a wall, this front squat offers an explosive stand and pass, throwing the ball over your head. Stand tall, throw the ball, catch it and immediately start the next rep. You throw it in the air rather than at a wall.
Muscles it targets: Calves, quads, hamstrings, deltoids and the shoulder complex.
7. Reverse Log Toss (Stone Throw)
This power exercise involves throwing the ball overhead backwards. Start in a squat position, throw the ball back over your head. Drop to the ball wherever it lands. Repeat and alternate directions.
Muscles it targets: Posterior chain, quads, back muscles.
Total body circuit workout using the Dynamax Wheel format
For a High Intensity Training (HIT) workout, we recommend performing these exercises back-to-back. For maximum intensity, complete without any rest for 5–10 minutes. However, if you’re just starting out or building your endurance and stamina, a break of 30–60 seconds after every spoke exercise could offer a welcome rest and chance to catch your breath.
For an example total body circuit workout, use our tried-and-tested Dynamax Wheel format:
Featured Hub Exercise: x 5 repetitions to be performed at the beginning of the workout, between each chaser (spoke) exercise, and at the end.
- Cowboy Squats x 5
- Chaser Spoke Exercises: all x 10 repetitions
- Lateral Toe Taps: x 5 repetitions each toe
- Sit Up Taps
- D-Frogs: alternate 5x forward / 5x reverse
- Air (Wall) Balls
- Lateral D-Frogs: alternate 5x left / 5x right
- Reverse Log Toss: 5x each direction
We hope this total body medicine ball workout has given you all the tools you need to get started. Tap into these strength and power moves, get your heart pumping and enjoy the benefits for your physical health and wellbeing. Need more inspiration? Explore more of our exercise videos.