30-minute full-body workout with medicine ball

Here’s a fun and effective 30-minute full-body workout using a weighted ball (also known as a medicine ball). This workout will combine strength, core, and cardio elements. All you need is your weighted ball, some space, and water!

🔥 30-Minute Weighted Ball Workout

🕒 Format:

• Warm-up: 5 minutes

• Circuit (3 Rounds): 20 minutes (40 sec work / 20 sec rest per move)

• Cool down & stretch: 5 minutes

🟢 Warm-Up (5 minutes)

Do each for 1 minute:

1. Arm Circles & Shoulder Rolls (30 sec each direction)

2. Jumping Jacks

3. Torso Twists (hold the ball, rotate left/right)

4. Bodyweight Squats (hold ball at chest)

5. High Knees (ball overhead)

🔁 Main Circuit (20 minutes)

Do 3 rounds, 40 seconds work / 20 seconds rest for each move:

🔹Round 1

1. Squat to Press – Hold ball at chest, squat down, stand and press ball overhead.

2. Russian Twists – Sit on the floor, lift your feet (optional), twist side to side.

3. Overhead Slam – Raise ball overhead and slam it down as hard as you can.

4. Mountain Climbers (hands on ball) – Place hands on ball, drive knees to chest.

5. Chest Pass to Wall or Partner – Rapid chest passes, or mimic motion if solo.

🔹Round 2

1. Walking Lunges with Ball Rotation – Lunge forward, twist ball over front leg.

2. Ball Push-Ups – One hand on ball, switch hands each rep or halfway through.

3. Toe Taps on Ball (Fast Feet) – Stand behind the ball, alternate tapping toes quickly.

4. Side-to-Side Ball Slams – Slam ball down to right, pick it up, slam to the left.

5. Ball Sit-Ups with Press – Sit-up, press ball overhead at top.

🧘‍♂️ Cool Down & Stretch (5 minutes)

1. Child’s Pose with Ball Stretch – Extend arms on top of the ball.

2. Seated Hamstring Stretch – Ball under knees for support if needed.

3. Chest Opener (arms wide holding ball behind back)

4. Standing Quad Stretch

5. Deep Breathing – Arms up with inhale, down with exhale