Balls to the Wall Medicine Ball Workout

Hi friends! How’s the morning treating ya? I’m still getting back in the swing of things after vacation. Our three suitcases exploded all over our room, I’m playing catch-up on life and work stuff from the weekend, and trying to get things back into a groove. Maybe by the time I figure everything out it will be the weekend again? We can only hope haha. Also, tomorrow is my surgery. I’ve been in denial that it’s actually happening, but I’m excited to get it out of my life. I’m certainly a bit nervous about it, and am so thankful for any good vibes you can send my way. <3

late night gym selfie

Last night I got in an upper body workout and the Pilot made his classic Shakeology recipe. (It’s all in my Snapchat!) 

Medicine Ball Workout

During my workout, I decided to add in a couple of cardio intervals since I’ll be taking a little time off, and got in some medicine ball slams. It felt AWESOME. The medicine ball is one of my favorite simple workout tools, especially since it’s an easy way to add core stabilization and extra resistance. 

Ball push up

Here’s a little workout I created for you using the medicine ball!

Elevate your heart rate, add core stabilization and resistance with this medicine ball workout! | #medicineball #totalbodyworkout #medicineballworkout

Links to exercises and form tips: (as always, talk with a doctor before making any fitness changes. Honor your body and modify as needed.)

Ball slams: Make sure that you land LOW with this exercise. The goal is to create as much height dynamic as you can, and exhale on the slam, tightening your core. For even more excitement, rise up on your toes as you bring the ball overhead.

Lunge with oblique twists: for your lunge, make sure to keep the front knee stack over your toes. As you twist to the side (twist in the direction of your front leg, so if your right foot is forward for your lunge, you’ll twist to the right) with either bent arms (easier) or straight arms (harder).

Squats with overhead press: sit back into your squat and bring the ball overhead as you exhale. For more of a cardio element, move quickly. To make this more challenging, tap the ball on the floor as you squat.

Woodchops: be sure that you are rotating at your ankle to protect your knees as you twist. As the ball comes up, exhale. Complete 10 on one side before switching to the opposite side.

Ball matrix: this is one of my favorite exercises, ever. Really press down into your toes to give yourself leverage as you lean back. Try to keep your ears, shoulders, hips and knees in one line as you tilt back. Exhale to rise.

V-ups: focus on keeping your transverse abdominis engaged as you perform this exercise. As you crunch up, you should pull your belly in instead of letting it pop out. Exhale and think about drawing the belly button towards the spine.

Ball push-ups: keep your hips in line with your spine. To modify, this can be done on your knees instead of toes.

Medicine ball planks: this one can also be completed on knees instead of toes. Keep your booty down and press back from your heels. Make sure to keep breathing the entire time, and take breaks as needed. Rest for a second if you need it, and then rise back up to plank as much as you can for the 60 seconds.

Let me know if you give it a try. 🙂 Have you used any new tools or revisited old faves in your workouts?

Hope you have a wonderful day and I’ll see ya later this afternoon with P’s 5 month update!



*this workout would pair nicely with this sprint ladder workout!

More ball workouts 🙂

Stability ball strength

Stability ball workout video

Hard core workout video

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  1. Katie on March 29, 2016 at 7:06 am

    Good luck with your surgery! Sending good thoughts your way!! That stuff is never fun, but it does make for a good excuse to binge watch Netflix for a few days…

  2. Lisa @ Lisa the Vegetarian on March 29, 2016 at 7:18 am

    Sending you good vibes and good wishes for a smooth and easy surgery tomorrow!

  3. Heather @ Life In Leggings on March 29, 2016 at 7:28 am

    I’m so glad the surgery is here, just so you can finally get it over with … sending thoughts and prayers your way! <3

  4. Kim S on March 29, 2016 at 7:31 am

    Sending you prayers for an easy day tomorrow and a speedy recovery. It will be good to get this behind you – I’m sure you’ve been anxious. Hugs! 🙂

  5. Sam @ Barrister's Beet on March 29, 2016 at 7:32 am

    Sending you healing vibes for tomorrow! I hope you had a quick, healthy recovery. It can only get better from here! Hugs! xo


  6. Alyssa@afitmess on March 29, 2016 at 7:32 am

    That workout looks amazing! I’ve never tried ball matrixes, but the name alone makes me want to do it! I’ll let you know when I try it. PS – best of luck with your surgery.

  7. Raimie on March 29, 2016 at 7:33 am

    Prayers for a successful surgery and quick recovery! <3

  8. Becky on March 29, 2016 at 7:53 am

    I was just listening to an old Jillian Michaels podcast about the use of medicine balls and her point was that when using them for ballistic/power moves like the ball slams that you should focus more on going fast (with proper form) to get the burn versus going up in weight on the ball. Thoughts? What lb ball would you recommend to start?

    Good luck on the surgery 🙂

  9. Sky on March 29, 2016 at 7:55 am

    That workout looks super fun. I am always nervous about using a medicine ball in the gym. I feel like if I slam it everyone is going to look at me and get upset with the amount of noise I will be making. Maybe I just shouldn’t care!

    • mary on March 29, 2016 at 9:59 am

      That would be my concern. I quit going to gyms because I didn’t like the lunkish dudes who drop weights and stuff. I mean, I wouldn’t care but when you’re grooving on a cardio machine and then behind your back there’s a sudden “CLANK” that startles you, it makes me miss the home gym! But the video linked shows the ball bouncing back up so it must be quieter/softer than I’m thinking?

    • masala girl on March 29, 2016 at 6:14 pm

      i think there is a difference with ball slamming. i agree with you- guys (and gals) that slam weights and grunt get annoying. you can not grunt, and control dropping your weights (once in a while is fine, but please, not every rep or set! hah)
      ball slamming is an exercise though, it is a part of the movement! go for it! 🙂 people shouldnt look down on that – i hope!

  10. Amber @ Busy, Bold, Blessed on March 29, 2016 at 8:03 am

    Hope everything goes as smoothly as possible!

    We do “wall balls” in CrossFit aka you squat a 14′ med ball below parallel and then toss it 9′ up against a wall, catch and repeat. They are evil.

    • masala girl on March 29, 2016 at 6:15 pm

      omg did you do 16.4? those KILLED me!!

  11. Megan @ Skinny Fitalicious on March 29, 2016 at 8:28 am

    The matrix is a MUST try! I cycle most of these other ones in my routine, but this is one is new. It’s always exciting to find something new to try. Will be thinking about you during your surgery!

  12. Jayne C. on March 29, 2016 at 8:54 am

    Sending good vibes your way Gina! It’ll be over before you know it, and what a relief that will be. <3 Way to get in one more upper body workout girl!

  13. LeeAnn on March 29, 2016 at 9:00 am

    Good luck with the surgery! Healing vibes!!

  14. Crystal on March 29, 2016 at 9:44 am

    Wow this brings back memories of using my dads old leather medicine ball when I was younger and first starting to work out. Oldie but goodie.

    Good luck tomorrow Gina, I’m sure you’ll do fine– you’re a tough lady! It’ll be good to have it over with, then you can move on 🙂

  15. Sara @ Oats & Rows on March 29, 2016 at 10:55 am

    sending good and happy vibes your way for your surgery tomorrow!

  16. Morgan Reynolds on March 29, 2016 at 10:56 am

    I love this title, so funny!

    I have been trying to incorporate more medicine ball work into my training. I am a runner and I need to get my strength training back up! Will definitely be adding this workout to my list. Thanks for posting!

  17. Lauren @ The Bikini Experiment on March 29, 2016 at 1:51 pm

    Love using the ball in my workouts. Have to check this out. Thanks for sharing. Have a great week.

  18. Gina on March 29, 2016 at 2:21 pm

    Good luck tomorrow – I will be sending tons ‘o positive vibes your way!! Happy thoughts of how relieved and great you’ll feel after its done. OXOX Gina (from Mass)

  19. Karen on March 29, 2016 at 2:23 pm

    Best wishes for your surgery. I had surgery on my toe last December and while it doesn’t sound like a big deal, it was still an operation that I had to go under anaesthetic for, so I felt nervous about it – and also because I had never had surgery before either.

  20. Amanda on March 29, 2016 at 3:09 pm

    All the best for your surgery Gina! I’m sure it will go smoothly and you’ll have a good excuse to take it easy and watch allthenetflix for a few days 🙂

  21. Lori on March 29, 2016 at 4:12 pm

    Good luck with the surgery! I’m sure it will be so nice to have it behind you after waiting so long. 🙂

  22. erin @Serindipity1214 on March 29, 2016 at 5:23 pm

    Good Luck tomorrow with your surgery, Gina! Keeping you in my prayers!

  23. Lisa on March 29, 2016 at 5:58 pm

    Praying for your surgery

  24. masala girl on March 29, 2016 at 6:17 pm

    wow Gina! first off, you look amazing! all the hard work has definitely paid off. best of luck in your surgery tomorrow! <3 i hope all goes well, you're definitely ready for recovery and will still be in great shape when you come back! 😀

    second, in the workout, are the lunges and pushups 20/10 each side or total? i'm excited to get to using the ball more 😀 i usually use it for clean and presses, squats and slams!

  25. Sue on March 29, 2016 at 7:14 pm

    Sending prayers your way for a successful surgery and recovery!

  26. Meg on March 29, 2016 at 7:51 pm

    DANG you look good babe!!!! DAMN GOOD! I must follow you on snap chat too!!!!!!!!!!!! OH MY 🙂

    And good luck with surgery tomorrow love <3

  27. Ashley @ A Lady Goes West on March 30, 2016 at 6:11 am

    I would always throw MB slams into client programming to get their heart rate up before having them do exercises they likely weren’t going to enjoy or think were hard. Always better to have them huffing and puffing during the exercises that may bore them with pre-fatigue heheh! Good workout, Gina. Thanks for sharing!

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