The idea of completing an entire total-body workout using nothing more than a 4kg medicine ball may not seem intimidating.  This 5 exercise routine strengthens and conditions. It’s designed to help you build a rock solid core, burn fat and improve your sports performance.

All you need is a medicine ball to do this workout any place, any time.

Perform this routine at the end of your regular workout, or as a standalone, 3 days a week.

  • Use a 3kg, 4kg or 5kg medicine ball.
  • Do 20 reps of each exercise in the order shown.
  • Complete the routine as a circuit, doing 1 set of each movement in succession and without resting.
  • Too easy? Rest 60 to 90 seconds and do the circuit again.

Related article: 10 Exercises You Need To Do For Achieving Single-Digit Body Fat

1. Big Circles

Big Circles

How to:

  • Stand with your feet shoulder-width apart and knees slightly bent, and hold the ball with your arms extended above your head [A].
  • Without bending your elbows, rotate your arms counterclockwise [B] using the ball to draw large imaginary circles in front of your body [C and D].
  • Do 10 circles, then go clockwise and do 10 more.

2. Wood Chopper

Wood Chopper

How to:

  • Stand with your feet just beyond shoulder-width apart.
  • With your arms nearly straight, hold the ball
    above your head [A].
  • Now, bend forward at your waist and mimic throwing the ball backwards between your legs – but hold onto the ball the entire time [B].
  • Quickly reverse the movement with the same intensity and return to the starting position.
  • That’s 1 rep.

Related article: Add Serious Size To Your Shoulders With This Workout

3. Standing Russian Twist

Standing Russian Twist

How to:

  • Hold the ball with both hands in front of your chest, with your arms straight [A].
  • Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B].
  • Then do the same to the right.
  • That’s 1 rep.

4. Squat To Press

Squat To Press

How to:

  • Stand holding the ball close to your chest with both hands, your feet just beyond shoulder-width
    apart [A].
  • Push your hips back, bend your knees and lower your body until the tops of your thighs are at least parallel to the floor [B].
  • Then simultaneously drive your heels into the floor and push your body back to the starting position, as you press the ball over your head [C].
  • Lower the ball back to the start.
  • That’s 1 rep.

Related article: 4 Week Plan To Rock Your Core Into Super Ripped Form

5. Medicine Ball Sit-Up

Medicine Ball Sit-Up

How to:

  • Grab the ball with both hands and lie on your back.
  • Bend your knees 90 degrees, place your feet flat on the floor and hold the medicine ball against your chest [A].
  • Now, perform a classic sit-up by raising your torso into a sitting position [B].
  • Lower back to the start. That’s 1 rep.