Workout of the week: 20-min medicine ball workout

ALL LEVELS / medicine ball workout / 20 minutes 

Equipment: Medicine ball

At EVO, we’re all about keeping things simple. While our philosophy has evolved from our start as a functional-only gym boutique, we’ve remained true to a straightforward and practical approach.

We’re like a medicine ball: a seemingly normal piece of equipment that can help you get extraordinary results. Think about it: highly versatile and perfect for improving strength, coordination, and balance, proving that simplicity can be seriously effective.

Start reaping the benefits with this medicine ball workout. It features 4 exercises, 16 reps each, for 4 rounds. Rest 1 minute between rounds and 30 seconds between exercises. All combined, this workout should take you 20 minutes to complete.

1. Medicine ball push-up
2. Medicine ball slams
3. Medicine ball rotational reverse lunge
4. Medicine ball crunch

Ready? Let’s get that medicine!

WORKOUT SETUP

• 4 exercises 
• 16 reps each 
• 4 rounds 
• 1-min rest between rounds 
• 30-sec rest between exercises
• 20 minutes total 
• Equipment: Medicine ball  

WORKOUT EXERCISE LIST

4 rounds

1 – MEDICINE BALL PUSH-UP

16 reps

• Place both your feet on the top of the medicine ball and assume a push-up position.
• Keep your arms straight, shoulders above wrists, and body in a straight line.
• Engage the core and glutes.
• Keep the shoulders over the wrists, lower the whole body towards the floor, and drop comfortably as low as possible.
• Push the body upwards and return to the start position.
• Repeat.

2 – MEDICINE BALL SLAMS

16 reps

• Stand with feet shoulder-width apart, holding the medicine ball.
• Engage your core, slightly bend your knees, and lift the ball overhead.
• Rise onto the balls of your feet, then slam the ball down between your feet with force.
• Squat to pick it up and repeat.

3 – MEDICINE BALL ROTATIONAL REVERSE LUNGE

16 reps

• Stand with feet hip-width apart, holding the ball before your chest.
• Step your right foot back into a lunge and twist the ball to your left.
• Return to standing, bringing the ball back to the centre.
• Step your left foot back into a lunge and twist the ball to your right.
• Repeat.

4 – MEDICINE BALL CRUNCH

16 reps

• Lie on your back with your legs bent at 90° and hold the ball overhead.
• Crunch up, bring the ball forward, and place it on your shins.
• Lower your torso back down while keeping the ball balanced.
• Crunch up again, grab the ball, and return to the start position.
• Repeat.

That’s it for this medicine ball workout. Find more challenges below:

• 40-min upper body strength workout
• 18-min EMOM strength workout
• Full-body Valentine’s partner workout
• 25-min zone 2 cardio workout
• 20-min lower body superset workout
• 15-min metabolic strength workout
• 20-min upper body strength workout
• 20-min New Year’s strength workout
• 20-min cardio workout
• 16-min EMOM Christmas workout
• 25-min lower body strength workout
• 30-min upper body and core workout