In this video we are going to go through a medicine ball workout routine that will work your entire body, arms, legs, torso, and core. You will need a soft medicine ball, 10
pounds or less for beginners, and a wall you can toss the ball into, and make sure you warm up before starting. Alright, lets roll. The first exercise is ball rotations against
a wall. From a standing position with your body perpendicular to a wall, have a slight bend at the knees holding the ball in front of you. From this position, swing the ball
back then rotate your body towards the wall releasing the ball and catch it as it rebounds back to you. The rebound can be quick, so be ready. And continue
this exercise with the same process. 5 to 15 reps on each side of your body, and this exercise will really work core, along with your glutes, legs, shoulders and arms.
The next exercise is a high wall push toss from a squat. Start by holding the ball on its sides in front of you, with a slight bend at the knees. From this position squat down
to a position that is comfortable for your range of motion, then raise up and as your legs extend near your starting position push the ball up and toward the wall.
Keep your hands alert and catch the ball as it rebounds off the wall. Beginners should push the ball up with less then maximum force, until you get used to the entire
movement. Once you get really comfortable with the movement, you can catch the ball and go directly into the next repetition and increase the force of the push toss.
5 to 15 reps and this exercise will work both your upper body and lower body and can also help improve your coordination. The next exercise is jackknives. Start by lying
on the ground with your legs extended and your arms extended holding the ball above your head. From this position, perform a crunch and leg raises at the same time,
by lifting your legs up and pushing your shoulders off the ground, bringing the ball and your legs toward each other to a position that is comfortable for your range of motion.
Then return to the starting position. 8 to 12 repetitions and this exercise targets your core. The next exercise is lying push tosses. Start by lying on the ground holding
the ball slightly above your chest, from this position, push the ball away from your body tossing it slightly up in the air and catching it as it comes back down.
If you are just starting out, you can do very small mini-tosses until you get more comfortable with the movement. 10 to 15 repetitions, and this exercise will work your
chest and arms. The next exercise is arm curl tosses. Start by standing and holding the ball in front of you, from this position, curl your arms upwards, tossing the ball
slightly up in the air then catching it as it returns. 10 to 15 repetitions, and this exercise targets the biceps in the front of your upper arms.
The next exercise is squat roof slams. Start by standing with a slight bend at the knees holding the ball in front of you. From this position, squat down to a position
that is comfortable for your range of motion and raise up and throw the ball above you as if you are slamming it into a roof. As you release it keep your eye on the ball
and step back, so it does not hit you as it falls back to the ground. 8 to 12 repetitions and this exercise targets your legs and shoulders. The next exercise is step ups.
From a standing position holding the ball out in front of you, so you can see where you're stepping to, start with your right foot and step onto a platform at a height that is
comfortable for you, then up with your left foot. Then starting with your right foot again, step back down to the starting position. Start by doing 8 to 10 reps leading with
each foot, and as you get stronger and more comfortable with the movement you can increase the number of reps. 1 variation, when I'm training clients I try to get them to
a level where they can perform this exercise on one foot. So, say step up with the left foot, keeping a slight bend at the knee and hold your right foot up behind you. Hold
this position for 2 seconds, and this can really help improve your balance and coordination. This exercise will work your legs. The next exercise is front ball slams,
where from a standing position with a slight bend at the knees, holding the ball on its sides, you raise the ball up over your head to a position that is comfortable for your
range of motion, then slam the ball on the ground. Beginners may want to use less then maximum force to slam the ball, as the rebound can be quick.
And you should keep your hands alert to prevent the ball from bouncing up and hitting you. Again, 5 to 15 reps and this exercise will work your arms, and can help improve
your explosiveness and also be a way to get a little aggression out. The next exercise is squat rotations. From a standing position, holding the ball in front of you,
bend down and rotate your upper body to your right, bringing the ball down and to your side, then rotate your body in the opposite direction, to your left, while standing back
up, bringing the ball up above your head on the opposite side of your body. Then rotate again bringing the ball back down and continue this movement for 5 to 15 reps.
Once you are finished, do 5 to 15 reps by bring the ball down to your left and up to your right. This exercise will work your legs, arms and core, and can help improve your
coordination. The next exercise is side ball slams. From a standing position with a slight bend at the knees holding the ball on its sides, you rotate your shoulders and
torso to your left bringing the ball up in a circular motion above your head, then rotate to your right slamming the ball to your side. Once you finish with one side of your
body, switch around and slam the ball on the other side. 5 to 10 reps on each side of your body and this exercise targets your hips, glutes, arms, and core.
Alright my friends, hopefully you got something out of this video, if not, if you feel this video is an absolute and utter piece of garbage you can Boom.
Pound that thumbs down and give me some immediate punishment for wasting your precious time. If however you feel this video was maybe average, or
maybe even slightly above average, well then I do have more videos right there that you might have an interest in, till next time, I am outta here.