Medicine Ball Workout Circuit: A Full-Body Workout

I love mixing up my workouts. Not only does variety keep training fresh and fun, but changing exercises, angles, rep ranges, and sets can help you continue challenging your body over time.

If you find yourself doing the exact same workout week after week, it may be time to change things up. This full-body medicine ball workout combines strength, core, and conditioning exercises into one challenging circuit—and you don't need a lot of equipment to do it.

One of the things I particularly like about medicine ball workouts is their versatility. A single medicine ball can be used for everything from squats and pushups to rotational exercises, core work, and explosive movements.

This workout also works especially well as a circuit, even in a busy gym, because you only need one piece of equipment.

Full-Body Medicine Ball Workout

Perform the following exercises in order:

1. Medicine Ball Slams

2. Decline Crunch With Medicine Ball

3. Medicine Ball Wall Toss

4. Hanging Leg Raise With Medicine Ball

5. Close-Grip Medicine Ball Pushups

6. Medicine Ball Squat With Wall Toss

7. Pushups With Medicine Ball Pass

8. Medicine Ball Front Raise

9. Medicine Ball Woodchopper

How to Perform the Medicine Ball Circuit

Perform 10–15 repetitions of each exercise, moving from one exercise to the next with little or no rest.

Once you have completed all nine exercises, rest for 1–3 minutes. Repeat the circuit 3–5 times, depending on your fitness level and the weight of your medicine ball.

Choose a medicine ball that allows you to maintain good form throughout the workout. For explosive exercises such as medicine ball slams and wall tosses, prioritize speed and control rather than simply choosing the heaviest ball possible.

A Few Tips

This workout can be performed as a standalone full-body workout or incorporated into a larger training program.

If you're new to medicine ball training, start with a lighter ball and focus on learning the movements before increasing the weight. For exercises involving a wall, make sure you have adequate space and a sturdy surface designed to safely handle the impact of a medicine ball.

If you're looking for more ways to train at home, check out my guide to the best home workout equipment, including medicine balls, resistance bands, dumbbells, and other versatile pieces of equipment.

Give this medicine ball circuit a try and see how you like it!