Workout with medicine ball

The Workout with medicine ball is a great workout for those of you wanting to train at home and short of space, alternatively its a great workout for anyone wanting to improve their core strength without using more traditional weights such as dumbells or a barbell.

Ideally you will have 2 different weight medicine balls, a heavy and a light ball.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

Exercise (7)

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Chest press with medicine ball - 3 sets of 18-20 reps

Primary target:

Arms (Triceps)

Equipment required:

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Squat with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Pullover with medicine ball - 3 sets of 18-20 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Dynamic lunge with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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French press with medicine ball - 3 sets of 18-20 reps

Primary target:

Arms (Triceps)

Equipment required:

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Squat with medicine ball - 90 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Crunch with medicine ball - 3 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (5)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required: