10 simple med ball exercises that work your entire body in less than an hour.

If you’re looking for a fool-proof full-body workout with minimal equipment, than the med ball is just what the doctor ordered. Ask world-class athletes Trey Hardee and Chelsea Johnson, both of whom use med balls in their Olympic training to increase speed, muscle endurance and agility.

This month, we’re fortunate to have them demonstrate 10 very different med ball exercises. All are relatively easy to do and when performed back-to-back, will give you a tough full-body workout in less than an hour.

This series of exercises is adjustable according to fitness level — for beginners, start with two sets of each exercise for eight repetitions in each set. As you progress, move up to three sets of 12 reps per set.

We strongly recommend using locally-owned Dynamax med balls (featured here), due to their unmatched durability, safety and versatility. Though not required, we also suggest grabbing a partner to keep the routine fun and fresh. If nothing else, it will make your medicine a little easier to take.

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#1 Med Ball Good Mornings

{1} Hold a med ball above your head, with your arms slightly bent.
{2} Place your feet approximately hip- width apart.
{3} Maintain the curve in your low back with your chest up. Your head is pointed straight ahead or slightly upward.
{4} Keep your knees soft. Push your hips back and start to bend forward from the hips, maintaining the normal curvature of your lower back.
{5} Lower your torso until it is parallel to the floor (or to a point where you begin to round your upper back) and then reverse directions and raise your torso to the starting position.

#2 Med Ball Push-Ups

{1} Get into push-up position on your knees (easier) or your toes (more difficult). Make sure your body is in a straight line with your abs in and your back straight.
{2} Place one hand on a med ball and keep the other on the floor. Get your balance and lower into a push-up.
{3} Push back up and roll the ball across the ground to the other hand and lower into a push-up.
{4} Continue rolling the ball back and forth for each push-up.

#3 Lunge with Twist

{1} Begin with the med ball at your belly button level.
{2} Take a step forward with one leg; at the same time twist your torso to the side of your lunging leg.
{3} While remaining in lunge position, twist your torso back to the starting position, then press your weight into your front heel to return to the starting position and switch legs.
{4} Repeat on the other side for one rep.

#4 Standing Shoulder Toss-Catch

{1} Stand facing each other with your feet shoulder- width apart and your knees slightly bent.
{2} Begin by holding the medicine ball with both hands at chest level, elbows pointing out.
{3} Pass the ball to your partner, pushing it off your chest and ending with your arms straight.
{4} Your partner catches the ball, allows the ball to come to the chest before passing it back to you.
{5} Try to anticipate the catch and return the ball as quickly as you can.

#5 Standing Overhead Throw (Backward)

{1} Stand with your feet side by side and slightly apart, and facing the opposite direction to which the ball is to be thrown.
{2} Hold the med ball above your head with your hands on the side and slightly behind center.
{3} Move into a squating position and lower the med ball between your knees.
{4} The throwing action is similar to that used for a soccer/football sideline throw-in, but backwards.
{5} Explode out of the squat position, straightening your body upwards. The ball is brought in front of the head, then thrown up and backward as far as possible.

#6 Single-Leg V-Ups

{1} Lie back onto the ground with your knees bent and both hands behind your head. Keep your elbow back and out of sight. Your head should be in a neutral position with a space between your chin and chest.
{2} Leading with your chin and chest towards the ceiling, contract your abdominals and raise your shoulders off the ground. Extend your arms and also raise one leg up.
{3} Return to the starting position and repeat with the other leg. [Remember to keep your head and back in a neutral position.]

#7 Seated Oblique Twist Using Legs

{1} Sit on the ground with your knees slightly bent and your feet flat on the ground.
{2} Place the med ball between your feet.
{3} Contract your abs and lift your legs, twisting your lower body 45 degrees countercockwise before touching the medicine ball back on the ground in front of you.
{4} Repeat this motion again for the completion of one rep.

#8 Torso Circles

{1} Stand with the med ball in both hands and extend your arms overhead.
{2} Make a circle around your entire body for one rep.

#9 Superman Lifts

{1} Lie on your stomach and keep your body outstretched like Superman.
{2} Hold the med ball with both hands above your head.
{3} Quickly lift both hands and both legs off the ground simultaneously, while keeping your head up and in the forward position.
{4} Hold for a two-count, then slowly lower your arms and legs for one rep.

#10 Seated Oblique Toss-Catch

{1} Sit on the ground with your knees bent and your feet flat.
{2} Hold a med ball with both hands directly to the side of your body, then twist to your right, throwing the med ball up to your partner.
{3} Stay in the release position, then have your partner throw the med ball back to you.
{4} Return to your start position for one rep and switch sides after each set.