Full Body Medicine Ball Workout Without a Partner

Some ball exercises can be done by yourself.

Some ball exercises can be done by yourself.

If you find yourself alone with a medicine ball and no partner, don't feel lost. You can still do a lot of fun and challenging workouts for your entire body with the medicine ball and no partner. And, when your partner does return for your next training session, you might be the stronger and faster athlete.

Squat Slam

This exercise works your core to keep your torso in alignment as you slam a medicine ball on the ground. Stand with your legs about shoulder-width apart and hold an 8-pound medicine ball overhead. Exhale and slam the ball on the ground in front of you as you squat down quickly at the same time. Catch the ball after it bounces on the ground once. Be careful of the ball bouncing back in your face. Perform three to four sets of eight to 12 reps.

Chest Pass

To throw a medicine ball in front of you like you are going to do a basketball pass, use your lower body to generate power so that you can throw harder and farther. Stand about 5 to 6 feet away from a sturdy wall and hold a 6-pound medicine ball near your chest. Step quickly and hard on the ground -- but not too hard to hurt your foot -- and throw the ball from your chest level. Catch the ball after it bounces on the ground once and repeat the pattern as fast as you can. Perform three to four sets of 10 to 12 reps.

Soccer Throw

Like the chest pass, the soccer throw also uses your lower body to generate power into your throw. It also works on your shoulder and back muscles. Stand about 10 to 12 feet away from a sturdy wall and hold a 6-pound medicine ball overhead. Take one or two steps forward and throw the ball when you take your last step. Catch the ball after it bounces once on the ground and repeat the drill as fast as you can. Perform three to four sets of 10 to 12 reps.

Sandbag Toss

This exercise works on torso and hip rotation as you use your body to throw the medicine ball. Stand with your right side of your body facing a sturdy wall about 5 to 6 feet away. Hold a 4- to- 6-pound medicine ball in both hands. Turn your torso to your left slightly and swing the ball in the same direction to initiate force. Exhale and toss the ball by turning your torso quickly and pivoting your left hip and foot. Do not rely only your shoulders and arms to throw. Catch the ball after it bounces off the wall once and repeat the exercise on each side of your body as fast as you can. Perform three to four sets of 10 to 12 reps.

 

References

About the Author

Nick Ng has been writing fitness articles since 2003, focusing on injury prevention and exercise strategies. He has covered health for "MiaBella" magazine. Ng received his Bachelor of Arts in communications from San Diego State University in 2001 and has been a certified fitness coach with the National Academy of Sports Medicine since 2002.

Photo Credits

  • Michael Steele/Getty Images Sport/Getty Images