Ball So Hard Medicine Ball Workout || Cotton On Body

Summer is just about to end and it’s a common theme for us to get settled into the hibernation mode and settle back into fall days all warm and cozy. This was such a normal mindset for me in the past, but now that I'm so hooked on how exercise makes me feel, I'm determined to keep my body moving through the colder months.

With fall just around the corner, it also means that the holidays, dinner parties, and celebrations are coming too. Which means that most of our energy and money will be focused on family and friends rather than ourselves. Before you get too caught up in buying for everyone else, take a minute to treat yourself! My new go-to is Cotton On! They make extremely cute activewear (Cotton On BODY) that’s super comfy and affordable as well, which is perfect for my mama budget. Some personal Cotton On BODY favorites include the monochrome pieces, race fever tanks, and super soft tights! Check out more of Cotton On’s Activewear selection here.

If you’re a huge fan of plyometric workouts and athletic training over distance running or machine based cardio workouts, like I am. Then you’ll enjoy this “Ball So Hard” full body workout that’ll get your body fired up and ready to go! All you’ll need is any weighted medicine ball.

Ball So Hard Medicine Ball Workout 

Start with a 3-5 minute warm up. I like to warm up my body by doing interval training with a jump rope or jumping jacks by going for one minute and then resting for 30 seconds. This will get your heart rate going and both are great exercises to warm up the entire body.

Wall Ball Toss || 4 sets of 20 reps

Wall Ball toss is perfect for engaging your entire body. As you drop into the squat and explode up you’ll be firing off the lower half of your body, while the toss turns on your lats, shoulders, and your entire upper body. Catching the ball on the way down requires for your to activate all the stability muscles and core to come down in one swift move.

Drop low into that squat

Drop low into that squat

Power through the legs and toss the ball engaging the lats as you toss.

Power through the legs and toss the ball engaging the lats as you toss.

  1. Stand with your feet shoulder width apart, facing a wall and holding the medicine ball at your chest. Pull your shoulders back and keep your chest up high. Drop into a full squat, going as low as possible while keeping the medicine ball at your chest.
  2. Immediately upon reaching your full squat, drive through the heels and stand up explosively. As you do so, throw the ball up into the wall. It should hit the wall at a height of about 10 feet. Catch the ball on the rebound, squat again, and repeat.

Wall Squat with a Twist || 4 sets of 20 each side

  1. Hold the medicine ball in front of you arms fully extended, but without locking out the elbows. You want to make sure you have slight bend in the your elbows to prevent any injuries
  2. Plant your feet 2 feet in front of your body and drop down into a squat position. Keeping your back in contact with the wall, lower your body until your upper thighs are at least parallel to the floor. Lift your arms straight out in front of your chest.
  3. Twist to the right and go back to the center and twist to the left.

What I love about wall squats is that it’s a humbling exercise. You want to make sure that you’re engaging your glutes, which is one of the larger muscles on the body, in order to stay in this position. TIP: Lift up your toes and drive your heels to the ground. This will activate your glutes and keep the burn away from your quads.

 

Alternating Push Ups on Medicine Ball || 4 sets of 12 reps

Alternating Push ups on medicine ball

Alternating Push ups on medicine ball

  1. Start in standard pushup position with one hand on the floor and the other hand on top of the medicine ball. Your body should be in a straight line from your shoulders to your ankles.
  2. Slowly lower your torso towards the floor. Pause and press back up to the starting position. Roll the medicine ball beneath the other hand before repeating the movement.

Alternating Front Lunges with Medicine Ball 4 sets of 20 reps

  1. Start in a standing position then step forward in a lunge position.
  2. Make sure that your knees don’t go past your front toes and drop your back knee to the ground.
  3. Make sure to keep your core engaged as you alternate your legs.

Mountain Climbers 4 sets 20 reps each leg

Mountain Climbers

Mountain Climbers

  1. Start in a press up position so your hands are directly under your chest at shoulder width apart with straight arms on top of the medicine ball. Your body should form a straight line from your shoulders to your ankles
  2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
  3. Return to the starting position and alternate with your other leg.

Toe Touches with Medicine Ball 4 sets of 20 reps

Toe Touches

Toe Touches

  1. Lay flat on your back pressed to the ground or a mat. Tuck your pelvis in to make sure that your abs are engaged.
  2. Hold the medicine ball above your chest. Raise your shoulders off the ground, crunch, and touch your toes with the medicine ball.
  3. Hold for 10 seconds and lower down to starting position. Repeat
capris: Miss Mesh Capri  shoes: Nike Free Connect 
tank: Run Fever Tank  sports bra: Fly Girl Crop

tank: Run Fever Tank 
sports bra: Fly Girl Crop

Thank you Cotton On for sending me this awesome monochrome gear to work out in. 

Tank: Race Fever Tank // other option

Capri: Miss Mesh Capri // other option

Sports bra: Fly Girl Crop // other option

Shoes: Nike Free Connect // other option

Photography by my incredible husband: Encarnacion Photography

Joanne E

I’m a mother of two beautiful daughters and married to a man who completes me. I started my fitness journey as a way to heal my soul and launched my blog in hopes to continue to inspire and empower women to use fitness as a tool to heal depression and find their self worth. I strongly believe that each woman deserves to be in love with herself just as much as her man does. I have an obsession with reusable water bottles, I enjoy action movies, and I’m in love with burpees.

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