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Fitness

the Key to a Fun and Challenging Workout


Grab a partner and a medicine ball! That’s all you need for this simple, effective core workout.

Medicine balls come in a variety of weights and are lifted, thrown, and caught in a variety of ways for exercise. For this workout, it’s best if you pair up with someone of similar strength. You’ll want to grab a weight that allows to you both to complete 3 sets of 15 reps per exercise and keep proper form. If the weight is too easy, increase it slightly. If it’s too hard, slightly decrease it.

Note: Some of these exercises include movements and twisting that can be dangerous for those with lower back issues. Consult with a physician or personal trainer before doing this workout, if at all concerned.

Medicine Ball Partner Workout

Reps: 15

Sets: 3 Per Exercise

Load: Challenging Weight

Rest: 60 Seconds Between Sets

Estimated Total Time: 55 min


Sit-Ups

Medicine Ball Sit-Up


Russian Twists

Medicine Ball Russian Twist


Standing Torso Twists

Medicine Ball Standing Torso Twist


Chest Passes

Medicine Ball Chest Pass


Side Throws

Medicine Ball Side Throw


Over Unders

Medicine Ball Over-Under


Hi-Lo Passes

Medicine Ball Hi-Lo Pass


Sit-Up Tosses

Medicine Ball Sit-Up Pass


Download Stability Ball Workout PDF

Tips For Using Medicine Balls

  • Pick a weight just heavy enough to provide resistance, if you use a ball that is too heavy—you may risk injuring yourself!
  • Add variety to any strength movement by using a medicine ball instead of a kettlebell or dumbbell.
  • Partner workouts and team relays are also perfect for medicine ball use as they are easy to pass and fun to use!
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