Medicine ball workouts
Three levels of medicine ball moves from beginner to expert, with our progressive workout from Zest expert Jon Stratford
BEGINNER
Front press
Works: chest, front of shoulders, core
- Stand holding the ball with both hands, arms bent in front of your chest, elbows in.
- Press the ball out in front of you until your arms are straight at shoulder height and parallel to the floor.
- Return the ball back to your chest to complete one rep.
Squat and hug
Works: legs, bum, core
- Stand with your feet hip-width apart, hugging the ball into your chest with both arms.
- Maintaining good posture through your spine, breathe in as you slowly squat down.
- Breathe out as you return to standing to complete one rep.
Plank
Works: core
- Lie face down with your ankles on the ball and your forearms on the ground, keeping your elbows under your shoulders.
- Maintain this posture for 20 seconds.
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