Best Beginner Workouts With Medicine Balls To Get Lean And Burn Fat
About
Medicine balls are versatile fitness tools made for performing a wide range of exercises, offering resistance through their weighted and durable structure.
Incorporating medicine balls into workouts allows for dynamic movements such as throws and smashes, adding an interactive aspect to fitness routines.
Focusing on achieving a toned and lean physique often involves maintaining an elevated heart rate through continuous exercise, combined with resistance training, to promote fat burning while preserving muscle mass.
This workout is designed for beginners, ensuring safety with straightforward movements and lighter weights to develop familiarity and skill, while still delivering a challenging and rewarding experience.
Workout 1
Chest, Glutes, Quadriceps, Back, Hamstrings, Abs
Alternating Medicine Ball Push Up
15reps25reps35reps45reps
Medicine Ball Hip Thrusts
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Side Lunge
15reps40lbs25reps40lbs35reps40lbs45reps40lbs
Medicine Ball Slam
112reps12.5lbs212reps12.5lbs312reps12.5lbs
Medicine Ball Romanian Deadlift
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Russian Twist
110reps30lbs210reps30lbs
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Generate My PlanWorkout 2
Glutes, Chest, Quadriceps, Back, Hamstrings, Abs
Medicine Ball Glute Bridge
11:0020lbs21:0020lbs31:0020lbs
Medicine Ball Push Up
14reps24reps34reps44reps54reps
Medicine Ball Lunge
15reps40lbs25reps40lbs35reps40lbs45reps40lbsMedicine Ball Slam
112reps12.5lbs212reps12.5lbs312reps12.5lbsMedicine Ball Romanian Deadlift
110reps30lbs210reps30lbs310reps30lbsMedicine Ball Russian Twist
110reps30lbs210reps30lbs
The 9 Best Beginner Exercises with Medicine Balls to Get Lean and Burn Fat
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Alternating Medicine Ball Push Up
SETS LOGGED518,478Chest Strength55 mScoreChest
Medicine BallsThe Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.
How to do it
The Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.
Sets, Reps, Weight15reps25reps35reps2. Medicine Ball Hip Thrusts
SETS LOGGED124,230Glutes Strength94 mScoreGlutesMedicine BallsMedicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.
How to do it
Medicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs3. Medicine Ball Glute Bridge
SETS LOGGED83,377Glutes Strength82 mScoreGlutesMedicine BallsThe Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.
How to do it
The Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.
4. Medicine Ball Russian Twist
SETS LOGGED321,445Abs Strength93 mScoreAbsMedicine BallsThe Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.
How to do it
The Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs5. Medicine Ball Push Up
SETS LOGGED180,204Chest Strength25 mScoreChestMedicine BallsThe Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.
How to do it
The Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.
Sets, Reps, Weight15reps25reps35reps6. Medicine Ball Side Lunge
SETS LOGGED24,036Quadriceps Strength96 mScoreQuadricepsMedicine BallsThe Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
How to do it
The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs7. Medicine Ball Lunge
SETS LOGGED33,900Quadriceps Strength97 mScoreQuadricepsMedicine BallsThe Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
How to do it
The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs8. Medicine Ball Romanian Deadlift
SETS LOGGED99,646Hamstrings Strength88 mScoreHamstringsMedicine BallsThe Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.
How to do it
The Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs9. Medicine Ball Slam
SETS LOGGED299,149Back Strength24 mScoreBackMedicine BallsThe Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.
How to do it
The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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