A medicine ball is an old-time fitness accessory that has come back into favor with many exercise enthusiasts. Medicine balls are available in different sizes and weights, ranging from a couple of pounds all the way up to 25 lbs. You can tone and strengthen virtually every muscle group with a medicine ball, and you can also get an effective cardio workout.
Squat Jumps
Squat jumps with a medicine ball will give you an intense quadriceps and shoulder workout, and they'll get your heart pounding for the cardio element. To do the exercise, hold a medicine ball up over your head with both hands and squat down until your thighs are almost parallel to the floor. Jump up off the ground a foot or two, and when you land, move right back into a squat and repeat. Keep the medicine ball up over your head the whole time.
Plyometric Pushup with Chest Pass
Performing a plyometric pushup with a chest pass requires the help of a partner. You will get an effective and intense upper body and cardio workout. Have your partner stand about 5 yards in front of you, or closer if you can't throw the ball that far. Kneel on the floor, holding the medicine ball in both hands at chest level. Pass the ball to your partner like a basketball chest pass, and then fall to the floor into a modified pushup position. Do one pushup from your knees and on the way up explode up off the floor and into the kneeling position again. Receive the pass from your partner and then repeat.
Medicine Ball Burpee
Performing standard burpees with a medicine ball in your hands makes the exercise even more intense and challenging. Start in a squatting position with your hands on a medicine ball. Jump back so your legs are extended behind you in a pushup position. Quickly bring your legs back to the squatting position and stand up, extending the medicine ball over your head. Get back down to the squat and repeat. To make the exercise even harder, do a pushup on the ball while your legs are extended.
Over the Back Throws
Tossing the medicine ball over your back requires a bit of space and a partner. You will get a quality leg and cardio workout with this exercise. Have your partner stand 10 to 15 yards behind you. Hold the ball in both hands with your palms facing in, and squat down so your quadriceps are almost parallel to the ground. From that position, explode up quickly and throw the ball over your head in the direction of your partner. It may take some practice to gauge the distance correctly. Receive the ball back from your partner and repeat.
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