WE’VE CREATED LIGHTNING-FAST, ultra-challenging workout routines with just about every piece of workout equipment available at your local big box gym. Whether you want to train with your bodyweight, dumbbells, kettlebells, or rowing machines, we can offer a five-minute workout that will take you to your limit. There is one piece of gear that has only ever played the supporting role in our sweat sessions that deserves some extra attention: the mighty medicine ball.
Trainer Nellie Barnett, CPT created a blistering five-minute workout that uses only medicine balls. You’ll be challenged to squat, rotate, clean, and of course slam the implement down into the floor, hitting multiple muscle groups and planes of motion in a single session.
The routine is in an EMOM structure, which means that you’ll have five separate minute-long blocks of movement to perform a set number of reps for each of the assigned exercises. Any extra time leftover means you’ll be able to rest before the next round—so make sure you’re moving fast (with good form, of course).
One note of caution: Since you’re going to be slamming the ball down on the floor, be careful about which type of med ball you’re using. Some rubber balls are prone to bounce, which could be difficult to wrangle when you slam them—or worse, they can rebound straight back up and hit you in the face. Be careful if you use one of these. You’ll be better served if you have a ball made out of leather, vinyl, or soft rubber that dulls the impact when it hits the floor.
The 5-Minute Med Ball Hell Workout
Men’s Health
Start a timer for one minute. Perform each exercise for the prescribed number of reps, then progress to the next movement. Once you’ve finished with the reps, you can rest for the remaining time in the period. Repeat for five rounds.
Hip Switch
10 reps
How to Do It:
Hold the med ball at chest level in a goblet position. Squat down, then explode upwards to hop off the floor, shifting your hips so your feet face out to the left when you land.Immediately jump back so that your feet are facing forward in the starting position. Squat down, then explode upwards to hop off the floor, shifting your hips so your feet face out to the right when you land. Each side counts for 1 rep.
Clean to Press
8 reps
How to Do It:
Start holding the ball in an underhand grip with both hands in front of your body.Squat down with the ball low, then drive your hips to raise the ball to chest level, flipping your hands. Explode up into a standing position, driving the ball over your head.
Cross-Body Mountain Climber
6 reps per side
How to Do It:
Start with the med ball on the ground. Set up in a high plank position with your hands on the ball, squeezing your shoulder blades, abs, and glutes. Drive your knee up and across your body to the ball, fighting to maintain full-body tension.Repeat with your opposite knee like you’re running in place. Each side counts for 1 rep.
Rainbow Ball Slam
4 reps
Stand with your feet at about shoulder-width apart. Hold the med ball with both hands in front of your body. Pivot your feet, rotate your hips, and swing your arms over your head. Slam the ball down powerfully to your right side. Grab the ball off the floor, then repeat on the left side. Each side counts for 1 rep.
Brett Williams, NASM
Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.
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