• Dane Jerous

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


Russian Twists

Standing Torso Twists

Chest Passes

Side Throws

Over Unders

Hi-Lo Passes

Sit-Up Tosses

Download Stability Ball Workout PDF

Tips For Using Medicine Balls

  1. Pick a weight just heavy enough to provide resistance, if you use a ball that is too heavy—you may risk injuring yourself!

  2. Add variety to any strength movement by using a medicine ball instead of a kettlebell or dumbbell.

  3. 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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