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The idea of completing an entire total-body workout using nothing more than a 4kg medicine ball may not seem intimidating. This 5 exercise routine strengthens and conditions. It’s designed to help you build a rock solid core, burn fat and improve your sports performance.

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All you need is a medicine ball to do this workout any place, any time.

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Perform this routine at the end of your regular workout, or as a standalone, 3 days a week.

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  • Use a 3kg, 4kg or 5kg medicine ball.
  • Do 20 reps of each exercise in the order shown.
  • Complete the routine as a circuit, doing 1 set of each movement in succession and without resting.
  • Too easy? Rest 60 to 90 seconds and do the circuit again.

1- Big Circles

How to:

  • Stand with your feet shoulder-width apart and knees slightly bent, and hold the ball with your arms extended above your head [A].
  • Without bending your elbows, rotate your arms counterclockwise [B] using the ball to draw large imaginary circles in front of your body [C and D].
  • Do 10 circles, then go clockwise and do 10 more.
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