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10 Weighted Ball Workout Varieties for Full-Body Toning

Are you ready to supercharge your fitness routine with a workout buddy that’s been around since the days of Hippocrates? Discover the transformative power of a weighted ball workout! From ancient healing practices to modern fitness trends, the weighted ball has endured as a versatile tool for strength, balance, and endurance. Say goodbye to mundane workouts and hello to a dynamic routine that engages every muscle in your body.

Let’s dive into the top 10 weighted ball exercises guaranteed to elevate your fitness game!

Selecting the Right Gear

Before diving into your first weighted ball workout, it’s essential to choose the right equipment. Opt for a ball that’s appropriate for your fitness level, typically ranging from 2 to 20 pounds. Beginners may want to start with a lighter ball, gradually increasing the weight as they build strength and confidence.

A 20-Minute Weighted Ball Workout Routine

Ready to put your weighted ball to the test? Try this 20-minute full-body workout routine, incorporating a variety of exercises to target every muscle group.

Warm-Up: Spend 10 minutes warming up your muscles with brisk walking or jogging in place to get your blood flowing and your heart rate up.

1. Mountain Climbers with a Twist

weighted ball workout

Freepik | splitov27 | Mountain climbers boost heart rate and engage more muscles with a medicine ball.

Mountain climbers are excellent for getting your heart rate up. Adding a medicine ball to the mix intensifies the challenge, engaging more muscles.

  • Instructions: Start in a plank position with the medicine ball under your hands. Alternate driving your knees towards your chest, maintaining a strong core and straight back. Perform three sets of 30-second bursts, resting for 30 seconds between each set.

2. Overhead Squat

Overhead squats help improve your posture and increase core strength by adding an upper-body element to the traditional squat.

  • Instructions: Hold the medicine ball overhead as you squat down until your thighs are parallel to the ground. Focus on keeping your knees from caving in. Perform three sets of 12 reps.

3. Arm Circles

This weighted ball workout targets your shoulders and engages your core, improving upper body mobility and strength.

  • Instructions: With feet shoulder-width apart, extend your arms overhead holding the medicine ball. Slowly rotate your arms in large circles, completing 8-10 rotations in each direction per set.

4. Russian Twist

weighted ball workout

Freepik | Boost core strength with Russian twist weighted ball workout.

Incorporate this weighted ball workout to enhance abdominal strength and oblique endurance.

  • Instructions: Sit with knees bent and feet flat, holding the medicine ball with extended arms. Twist your torso and move the ball from one side to the other, nearly touching the ground. Do three sets of 20 total reps.

5. Side Lunge

This exercise adds a lateral movement that helps develop balance and leg strength.

  • Instructions: Holding the medicine ball at your chest, step out to the side, bending one knee while keeping the other leg straight. Push back to the starting position and repeat. Do three sets of 10 reps on each side.

6. Medicine Ball Pushups

Pushups with a medicine ball increase chest and arm strength, adding a stability challenge.

  • Instructions: Perform a pushup with one hand on the medicine ball, then roll it to the other hand and repeat. This variation deepens the stretch in your chest.

7. Single-Leg Deadlift

This balance-focused exercise strengthens the back, legs, and core.

  • Instructions: Holding the medicine ball in front of you, tilt forward while extending one leg back. Keep your hips square and back straight. Do three sets of 10 reps per leg.

8. Superman

Great for the lower back and glutes, this exercise increases back strength and stability.

  • Instructions: Lie face down with arms extended holding the medicine ball. Lift your arms and legs off the ground, hold, then slowly return to the starting position. Do three sets of 10 reps.

9. Ball Slams

Perfect for building power and releasing stress, ball slams also provide a cardiovascular benefit.

  • Instructions: Lift the medicine ball above your head and slam it down to the ground. Pick it up and repeat. Do three sets of 10 reps.

10. Toe Touch

weighted ball workout

Freepik | EyeEm | Wrap up your routine with the Toe Touch weighted ball exercise for upper ab targeting.

Finish your routine with this core-crunching move to target your upper abs.

  • Instructions: Lying on your back, lift your legs and arms to meet above you, holding the medicine ball. Touch your toes with the ball, then return to the starting position. Do 12 to 15 reps.

Complete these exercises in sequence for an effective, full-body workout that you can do in 20 minutes. Whether you’re a beginner or a seasoned athlete, incorporating weighted ball workout into your routine can help improve your strength, balance, and overall fitness.

Remember, consistency is key to seeing progress and achieving your fitness goals.

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