Get Fitter with Our 7-Minute Medicine Ball Workout

Shane Barnard, JD
by Shane Barnard, JD
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Get Fitter with Our 7-Minute Medicine Ball Workout

This is a fun and quick workout that engages your entire body with seven easy exercises using a medicine ball, which you can find at pretty much any gym. Start by doing one full set of 8–10 repetitions of each exercise, and work your way up to completing three sets. Each set of seven exercises will take roughly seven minutes to complete — we’ll call it the 7-by-7 medicine ball workout. You’ll work through every plane of motion in this one workout, which is great cross-training for your body. You’ll need either a sand-filled medicine ball or a dumbbell.

1. Wood Chop Right and Left
Muscles Used: (Core, Glutes, Quads)

2. Squat to Push Overhead with Tricep Press
Muscles Used: (Glutes, Quads, Deltoids, Triceps)

3. Reverse Lunge with Push Overhead and Balance Right and Left
Muscles Used: (Glutes, Quads, Hamstrings, Deltoids, Triceps, Core)

4. Lateral Lunge into Medicine Ball Pull Right and Left
Muscles Used: (Glutes, Quads, Hamstrings, Abductors, Adductors, Deltoids, Lats, Core)

5. Burpee with Medicine Ball
Muscles Used: (Glutes, Quads, Hamstrings, Shoulders, Core)

6. Alternating Medicine Ball Pushup
Muscles Used: (Core, Deltoids, Pectoralis, Triceps)

7. Crunch Roll Up and Reach Over Head
Muscles Used: (Core/Rectus Abdominals, Lats, Deltoids)

Before any workout, you’ll want to warm up. Start by holding a 2-pound medicine ball, and sit back into a squat, then push the medicine ball over your head. Extend your arms in front of you, do torso rotations and flow right into wood chops, both right and left. You can keep the medicine ball or just do body-weight reverse lunges and lateral lunges.

Consult your physician before you begin any exercise program.

About the Author

Shane Barnard, JD
Shane Barnard, JD

Shane is NASM, ACE, AFAA and USATF certified and the creator and founder of the Urbankick format and instructor certifications, co-founder of Urbanplay, a non-profit health and fitness education program for youth, and a business partner at Studio360. With over 20 years of fitness experience, she is a nationally recognized presenter and currently teaches at Crunch, Fitness SF, and the University of California at Berkeley, where she is a health coach. Shane is a CEC provider for ACE and AFFA and an honored ambassador for lululemon. You can work out with Shane and Urbankick anytime, anywhere at


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