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
Russian Twists
Standing Torso Twists
Chest Passes
Side Throws
Over Unders
Hi-Lo Passes
Sit-Up Tosses
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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