600 Rep Medicine Ball Workout


600-rep medicine ball workout

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In this workout, you’ll complete 600 reps as quickly as you can (without sacrificing proper form). But don’t feel obligated to complete one exercise before moving onto the next move. I, for example, had to split up the med ball squat jacks (they’re brutal). I did 50 reps, moved on to another exercise, then came back to finish the full 100.

  • 100 Alternating Medicine Ball Spiderman Lunges: Start in a plank position, balancing on the medicine ball. Bring your left foot up by your left hand in a deep, planked lunged position. Return to starting position. Repeat on the other side.
  • 50 Medicine Ball Cross-Body Chop (Left): Start by holding a medicine ball by your left foot, in a sort of side lunge position. Your left foot will remain firmly planted, and your right foot will pivot as you stand up and bring the medicine ball across your body (keeping arms straight) and reach it up to the right. Chop it back down diagonally across your body, bending into starting position.
  • 50 Medicine Ball Cross-Body Chop (Right)
  • 100 Medicine Ball Toe-Touch Crunches: Lay on back with legs straight up in the air (resist the urge to bend your knees as the reps progress). Start holding med ball out behind your head with arms outstretched. Bring med ball straight up and crunch torso up, reaching the ball towards your toes. Return to starting position.
  • 100 Alternating Medicine Ball Squat Jacks: These are essentially jumping jacks in a squatting position. Start with legs a little more than shoulder-width apart in a squat position, holding medicine ball mid-torso. Jump legs together (remaining in a squat position) and reach medicine ball down and to the left of your feet. Jump back into starting position, then alternate, jumping legs together and reaching medicine ball down and to the right of your feet.
  • 200 Toe Tap Soccer Drill: A slight variation on high knees, tap one toe gingerly on top of the medicine ball then jump onto your other foot and do the same. If you find yourself kicking the ball all over the place, just do high knees, making sure your feet are coming up high enough to clear the top of the medicine ball.

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