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The Ultimate Medicine Ball Circuit: Full Body Work...

The Ultimate Medicine Ball Circuit: Full Body Workout

Guys, before I get into this medicine ball circuit, let me tell you about the past crazy, hectic, Monday that I just had.

It was a holiday, so everyone had the day off. My friend and I planned to go to Electric Island, which is a music festival on Toronto Island with local DJ’s. It went from 1-11pm, so we decided we’d go around 3:30.

Anyway, we’re chatting and I notice that for some reason my ticket has the ferry ride included on it. Which was strange, because I definitely bought the NON-ferry option (since there are water taxis that are much quicker and closer to me).

After going back and forth about the price and mistake they must have made, suddenly we realize that I printed off last years ticket. OMG. It felt like the time I found out my passport expired one day before leaving to Mexico.

It wouldn’t have been such a big deal, however, to go to this event you NEED to print off your ticket. Not only that, but everything around us was closed because it was a holiday! We ended up having to Uber all the way downtown to my OFFICE, so I could print off the ticket there (oh – forgot to mention that we accidentally walked into a random strangers car, who was NOT our Uber driver).

THEN I realized I forgot all my cash that I took out at home, so we had to Uber all the way back so I could grab it. SUCH A DISASTER. By the time we had got home, walked to the water taxi, got in line, and purchased a drink, it was around 6 pm. Two and a half hours after we expected to arrive.

I will alwayss be rocking funky lipstick at a festival

In the end it turned out to be the perfect time to go. It was still warm and light out, but not super hot. We danced for about 4 hours straight, before coming back home on the water taxi. A seriously frantic and exhausting, but super fun day. I’m just lucky my friend didn’t mind putting up with my stressing!

Aside from the music festival, I also did this medicine ball circuit workout in the morning! This is the part of the post that you guys actually want to read about, not my lack of organization when it comes to going out.

The Ultimate Medicine Ball Circuit: Full Body Workout

As mentioned in the title, all you need for this workout is a medicine ball, a field (or treadmill) and a timer. At the beginning of each circuit I did 2 sets of 50 metre sprints to get my heart pumping. I really enjoy adding this little bit of cardio in because it increases the intensity and difficulty of the entire workout.

The Ultimate Medicine Ball Circuit

Sprint 50 metres and jog back. Repeat 2x. Perform each exercise listed below for 30 seconds on, 10 second rest. Repeat the entire circuit 4x total (including the sprints)

The Ultimate Medicine Ball Circuit: Full Body Workout

1. Sprint (50 m): Find an area on a field or track (treadmill works too), and sprint approximately 50 metres, building up speed throughout the entire distance. Turn around and jog back slowly. Perform two sets of these sprints, total, before moving onto the exercises.

The Ultimate Medicine Ball Circuit: Full Body Workout

2. Back Roll Jump to Burpee: Hold the medicine ball in your hands in front of you. Squat down and roll onto your back, extending your legs out in front of you, not touching the ground. Using your momentum, roll back up to standing position, and jump up vertically with the medicine ball. As you land, place the ball on the ground in front of you, and plant your hands firmly on either side of the ball. Jump your feet out into a plank position before jumping them back in and repeating the exercise.

The Ultimate Medicine Ball Circuit: Full Body Workout

3. Alternating Medicine Ball Push Up: Start in push up position, with your right hand planted firmly on the medicine ball and the left hand on the ground. Bend at the elbows, keeping your body in a flat line and core tight. Perform 5 push ups with your right hand on the ball, before transferring it over to your left hand. Every 5 push ups, alternate the hand on the ball.

The Ultimate Medicine Ball Circuit: Full Body Workout

4. Medicine Ball Sit Up: Start on your back with your legs bent in the air, calves parallel to the ground. Place the medicine ball carefully on your shins, making sure it doesn’t roll onto your stomach/face. Place your hands behind your ears, and perform a crunch. At the top of the movement, grab the medicine ball with your hands. As you come down, bring the medicine ball back behind your head. Perform another crunch, this time placing the ball carefully back on top of your shins. Repeat the exercise, alternating holding the medicine ball in your hands every other sit up.

The Ultimate Medicine Ball Circuit: Full Body Workout

5. Walking Plank Knee Drives: Start in a push up position, hands directly below shoulders, body in a flat line. Release your left arm and come down to your forearm, following this movement with your right arm. You should be in an elbow plank position. Come back up to high plank, starting with your left hand, followed by your right. Once in push up position, bring your right knee up and drive it towards your left elbow. Repeat this movement with your left knee towards your right elbow. This is one rep. Repeat this movement again, starting with your right arm this time. Alternate the starting arm each time.

What About You?!

  • Are you a fan of music festivals?
  • Have you ever found yourself in a situation like mine?
  • Do you like to workout with medicine balls?

Pin For Later!

The Ultimate Medicine Ball Circuit: Full Body Workout

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  1. Ah nothing beats a good festival now and then! Sounds like a good day 🙂

    Awesome workout, looks knackering just to see it! I should know this, but what does the press up with the medicine ball change? More focus to the chest muscles?

    Thanks for sharing Beverley!

    PS the first video looks like you repeated the sprint a lot more than twice 😉

    • beverleyc

      30 May

      I like to do push ups on the ball because it works different muscles than if you were just to do it on the ground. You’re using stabilizer muscles, not to mention that since your arm is in a different position (higher up, perhaps further back or forward), different muscles are firing. I find it really burns my triceps more than if i were just doing regular push ups!!

  2. Off to buy a medicine ball NOW. And I laughed at your snap story 😉 <3
    Seriously this workout looks awesome though.

    • beverleyc

      30 May

      Hahaha glad you found humour in it!!

  3. This workout looks awesome – I definitely don’t utilize medicine balls enough! I am not the biggest music festival lover, but you were rocking that blue lipstick!!

    • beverleyc

      30 May

      Ah they are so amazing! I wish i had more in different weights. And thanks Ellie! <3

  4. woah this looks killer…i need to get a medicine ball!

    • beverleyc

      30 May

      Yes! You can usually find a cheap one on kijiji (haha thats what i did at least)

  5. I love workouts that require minimal equipment! Thanks for sharing!
    Sorry about the stressful start to your holiday Monday – haha! At least you guys had a great time once you got there. That lipstick looks so pretty on you!

    • beverleyc

      30 May

      Haha i know! I’m glad the day ended better than it started. And thanks Christina! <3

  6. Love that blue lipstick! This workout looks AWESOME…pinned 🙂

    • beverleyc

      30 May

      Thank you for sharing!!

  7. Ivanna

    25 May

    Wow what a crazy day lol. I’m glad you made it. I probably would have been so frustrated I would have skipped the festival! The only festival I’ve been to is a food festival. This is a great workout I pinned it and I am going to try it this week!

    • beverleyc

      30 May

      Haha i knowww i was stressing so hard the entire afternoon. Phew!
      Ooo a food festival is always delicious but quite different from this one haha

  8. Crazy day, girl! I love this workout. Medicine balls are the best! Don’t forget to share your workout in the Inspired to be fit link-up – it’s every monday on my blog and jill conyers!

    • beverleyc

      30 May

      Yes! I will link up next Monday! Thanks for letting me know Jen <3

  9. Kellen

    26 May

    This is such an awesome workout! I can’t wait to try it! I love medicine ball workouts and anything outside so I can enjoy the sun 🙂 I love going to music festivals! This year I chose to do Stagecoach (a country music festival) since I had already gone to Coachella twice. I was just looking at the lineup for Lollapalooza in Chicago and it looks so fun! I can’t believe what a crazy day you had but I’m so happy you got to enjoy yourself!

    • beverleyc

      30 May

      Ooo girl you are a music festival veteran!! Stagecoach sounds awesome, as does Lollapalooza. I hope to go to Lolla one day!

  10. Yay for the festival season!!! And for that blue lipstick. Absolutely is stunning!
    Also now I feel I need to get a medicine ball ASAP!

    • beverleyc

      30 May

      Thanks so much Evi! Yes you should, they are so useful!

  11. Julie @ Running in a Skirt

    27 May

    You are so fierce girl! LOVE the blue lipstick. I used to enjoy music festivals… but the older I get the less I enjoy crowds :-))

    • beverleyc

      30 May

      Thank you Julie! Haha ya i know what you mean – give it a year or two and oi’ll probably never go =P

  12. Back roll jump to burpee?!?! That is awesome – I’ve never seen that before! Rockin the workouts (and blue lipstick) per usual!

    • beverleyc

      30 May

      Thanks Chrissa! I’m always impressed with your unique exercises, i had to step my game up! Haha

  13. First of all – back roll jump to burpee – you cray!
    2nd of all – I did something like that a WHILE back. I was going into the city for my very first concert (I was about 12). We were on the train almost into the city when I realized I left the tickets at home. My dad had to take the train back and drive back into the city to give us the tickets so we could get in. Oye. I’m sure he loved that haha.

    • beverleyc

      30 May

      Hahah omg your father!! He should win a prize for his efforts.

  14. I love how your lipstick matches your tank. And this workout is intense. I don’t have a medicine ball, but I think I might come back and try something like this in a week.

    • beverleyc

      30 May

      Thanks so much Emily! It’s all about the matching 😉 haha

  15. Oh goshhh sounds like a day I would have…I forget things all the time and refuse to buy purses that don’t have a shoulder strap because if things are in my hand, I WILL set them down and lose them. Like when I set my Sephora 500 point gift down in the mall and it was gone forever. This was in 8th grade and I’m still not over it. Anywhoo, this workout looks kilaaaaa! Can’t wait to give it a go

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